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Upper Body Dumbbell Demolition

By Blue Star Nutraceuticals

Experience
Beginner (1-2 years)
Time
63 minutes/day
Good for
Bodybuilding, Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, Flat Bench, Incline Bench
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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



Circuit
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
1 set, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Pullover (on arched bench)
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Flye demonstrationPlay Incline Dumbbell Flye demonstration
1 set, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
1 set, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Dumbbell Curls
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Triceps Extensions 2 Arms Dumbbell
1 set, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Tate Press demonstrationPlay Dumbbell Tate Press demonstration
1 set, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Seated Dumbbell Shoulder Press
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
1 set, 6 - 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Tricep Dumbbell Overhead Press
1 set, 6 - 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/27/2020, EST


Last Updated: 7/12/2021, EDT

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