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Upper Body Dumbbell Demolition

By Blue Star Nutraceuticals

Experience
Beginner (1-2 years)
Time
63 minutes/day | 1 day/week | 1 weeks
Good for
Men's Bodybuilding, Men's Build Muscle
Equipment
Dumbbell
Description


Watch Blue Star Nutraceuticals Pro-Trainer and IFBB® Pro Jordan Wheeler crank out a complete upper body workout using only dumbbells.


Look, whether you’re travelling, stuck in a hotel, there’s no access to a good gym or you don’t have equipment at home, now there’s no excuses. You can still get a quality workout in... All you need is a pair of dumbbells.


The saying goes, you can have excuses or you can have the results. We’re not about excuses here, we’re all about creating results. That’s why Jordan is here to help you overcome the excuse of not having equipment, you can go pick up a simple pair of dumbbells and you have everything you need for a complete, effective workout.


This workout is ideal if you’re in an overcrowded gym - or one lacking equipment - like your typical hotel gym. And of course, this workout is great if you need to train at home. If you find yourself slammed for time and missing workouts - just Hop on the classifieds online and you can easily find a set of adjustable dumbbells like power blocks, and a bench, for a reasonable price. It’s crazy how far just a bench and a set of adjustable dumbbells can go when you can’t make it out to the gym.


Using a combination of super sets and tri sets, you're going to benefit from a bit of a metabolic conditioning effect in this workout. However, longer periods between your sets will allow adequate recovery.


Group 1 - Back And Chest (3 Super Sets)


Set 1:

Bent-Over 1 Arm Dumbbell Row

Flat DB Press


Set 2:

Dumbbell Pullover

Incline DB Flyes


Set 3:

Bent Over 2 Arm Dumbbell Row

Pushups with hands on dumbbells


Group 2: Shoulders and Arms - (3 Tri Sets)


Set 1:

Bent-Over Rear Delt Fly

Alternating Dumbbell Curls

Overhead Triceps Extension


Set 2:

Lateral Raise

Hammer Curls

Lying DB to Chest Tricep Extension


Set 3:

Dumbbell Press

Concentration Curls

Overhead Tricep 2 Arm DB Extension


And that’s a wrap. Next time you catch yourself in a jam - find some dumbbells and just do the work.


Smash that thumbs up button if you liked this video - and subscribe to our channel for more tips and tricks.


And until next time - keep training hard.

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Media

Week 1

Warm up for 5 minutes to get the flood flowing to the entire body!


ExerciseSetsRepsRest
Circuit1A. One-Arm Bent-Over Dumbbell Row
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration

Time between exercises: 60s
16 - 1060s
1B. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
16 - 1060s
Circuit2A. Dumbbell Pullover (on arched bench)
Dumbbell Pullover (on arched bench)

Time between exercises: 60s
16 - 1060s
2B. Incline Dumbbell Flye
Incline Dumbbell Flye
16 - 1060s
Circuit3A. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration

Time between exercises: 60s
16 - 1060s
3B. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
16 - 1060s
Circuit4A. Rear Delt Raise
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration

Time between exercises: 60s
16 - 1060s
4B. Standing Alternating Dumbbell Curls
Standing Alternating Dumbbell Curls

Time between exercises: 60s
16 - 1060s
4C. Standing Triceps Extensions 2 Arms Dumbbell
Standing Triceps Extensions 2 Arms Dumbbell
16 - 1060s
Circuit5A. Seated Lateral Raise
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration

Time between exercises: 60s
16 - 1060s
5B. Hammer Curls
Hammer Curls demonstrationPlay Hammer Curls demonstration

Time between exercises: 60s
16 - 1060s
5C. Dumbbell Tate Press
Dumbbell Tate Press demonstrationPlay Dumbbell Tate Press demonstration
16 - 1060s
Circuit6A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press

Time between exercises: 60s
16 - 1060s
6B. One-Arm Dumbbell Concentration Curl
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration

Time between exercises: 60s
16 - 1060s
6C. Seated Tricep Dumbbell Overhead Press
Seated Tricep Dumbbell Overhead Press
16 - 1060s

Date Created: 12/27/2020, UTC


Last Updated: 12/28/2020, UTC

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