Upper Body Dumbbell Demolition

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.

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And until next time - keep training hard.