Upper body dumbbell workout

EQUIPMENT: Dumbbells

INSTRUCTIONS: A more traditional apprach.

Option 1: Finish all sets/reps for each exercise before moving on to the next.

Option 2: Complete as a super set for A, B, C, and so on.

Go at a sustainable, manageable pace for your fitness level.

EXERCISES: 3 sets x 15 reps

A1 Bicep Curls
A2 Front Raise
A3 Triceps Kickbacks

B1 Hammer Curls
B2 Lateral Raise
B3 Overhead Triceps Extension

C1 Concentration Curls
C2 Shoulder Press
C3 Skull Crushers

D1 Chest Press
D2 Chest Flye
D3 Lat Pullovers

E1 Push Ups
E2 Bent Over Rows
E3 Triceps Dips

F1 Crunches
F2 Bicycle
F3 Alternate Heel Touches

RECORD KEEPING OPTIONS:

📓 Start with a sustainable weight you can finish all sets/reps with clean form, yet it’s still challenging.

➡️ PROGRESSION: increase weight

➡️PROGRESSION: fewer reps, heavier weight

➡️ PROGRESSION: same weight, more reps

📓 Forget the 10 reps instruction and set a Tabata timer instead. 30 seconds of work x 10 seconds of rest. Get as many reps of each exercise you can in each 30 second work period.

➡️PROGRESSION: improve your form. Get more reps per 30 second work period.

Honestly, just do it. If all you do is mark off the date that you did it, you’re still winning.

OTHER PROGRESSIVE LOAD OPTIONS:

✔️ Increase work periods/reduce rest periods.

✔️ Add mobility warm ups, ab finishers, and cool down sequences from The Workout Library to beef this up if you wish.

THE MOST IMPORTANT THING: Have fun with it!