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Dumbbell Upper Body At Home Gym Workout

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
85 minutes/day | 1 day/week | 1 weeks
Good for
Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Equipment
Cable, Dumbbell
Description

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you.

To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.  

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time. 

You can either just focus on your Upper Limbs or add this workout to your weekly routine (in that case you can do it twice a week instead of 3). 

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Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus. 

Training characteristics: Specific workout to increase muscle strength and tonus in your Upper Limbs. 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement) 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRest
1. Dumbbell Rollouts
Dumbbell Rollouts demonstrationPlay Dumbbell Rollouts demonstration
412
10
8
6
60s
2. Tripod Dumbbell Row
Tripod Dumbbell Row demonstrationPlay Tripod Dumbbell Row demonstration

Each side, with no rest between.
412
10
8
6
60s
3. Tripod Dumbbell Row
Tripod Dumbbell Row demonstrationPlay Tripod Dumbbell Row demonstration

For Upper Back. Each side, with no rest between.
412
10
8
6
60s
4. Close-Grip Dumbbell Press
Close-Grip Dumbbell Press demonstrationPlay Close-Grip Dumbbell Press demonstration

If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
412
10
8
6
60s
5. Single-Arm Dumbbell Bench Press
Single-Arm Dumbbell Bench Press demonstrationPlay Single-Arm Dumbbell Bench Press demonstration

If you don't have a Bench or a Swiss Ball you can do it lying on the floor. Each side, with no rest between.
412
10
8
6
60s
6. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration

If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
412
10
8
6
60s
7. One Arm Prone Hammer Dumbbell Curl
One Arm Prone Hammer Dumbbell Curl demonstrationPlay One Arm Prone Hammer Dumbbell Curl demonstration

Each side, with no rest between.
412
10
8
6
60s
8. One Arm Standing Overhead Cable Tricep Extension
One Arm Standing Overhead Cable Tricep Extension demonstrationPlay One Arm Standing Overhead Cable Tricep Extension demonstration

With Dumbbell. Each side, with no rest between.
412
10
8
6
60s

Date Created: 2/18/2019, UTC


Last Updated: 8/17/2020, UTC

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