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Monday, March 14, 2022

Full Upper Body Workout at Home with dumbbells

Today we have a new dumbbell workout routine for the upper body. 

It's an 8-minute routine, and we are gonna be doing different exercises targeting the muscles of the shoulder, bicep, tricep, and back. 

This routine will not help you develop big muscles; however, depending on how consistent you are and how much weight you want to work with, it will help you gain strength and tone your arms. 

This workout routine is divided into three sets:

The first one is a small quick weightless warmup to prepare your arms. 

For the second one, we will be targeting shoulder and bicep muscles.

In the third and final set, we will be targeting tricep and back muscles.

We will be doing each exercise for 30 seconds with a small break of 10 seconds between each exercise.

No breaks in between exercise in the warmup!

Warmup no weights:

  1. Walnut crusher: 20 secs
  2. Arm circles: 20 secs
  3. Arm hug: 20 secs

Shoulder and bicep:

  1. Shoulder press: 30 secs
  2. Alternating lateral raises: 30 secs
  3. Alternating hammer curl: 30 secs
  4. Bicep curl: 30 secs
  5. Bicep curl to shoulder press: 30 secs

Tricep and back:

  1. Tricep kickback: 30 secs.
  2. Tricep pulses: 30 secs.
  3. Dumbbell row one arm: 30 secs. per arm
  4. Dumbbell row with palms facing forward: 30 secs. 
  5. Dumbbell swing: 30 secs.

Don't forget to stretch after your workout!

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