Dumbbell Upper Body At Home Gym Workout

By Pedro Bernardes

	Advanced (3+ years)
	76 minutes/day
	Gain Strength, Tone Body
	2 x Dumbbell, 1 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment Show More

Average Exertion

Average Cardio Intensity

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you.

To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

You can either just focus on your Upper Limbs or add this workout to your weekly routine (in that case you can do it twice a week instead of 3).

Description

Day 1

Exercise	Sets	Reps	Rest
1.Dumbbell Rollouts	4 sets	12 reps	60s
2.Tripod Dumbbell Row See Exercise Notes	4 sets	12 reps	60s
3.Tripod Dumbbell Row See Exercise Notes	4 sets	12 reps	60s
4.Close-Grip Dumbbell Bench Press See Exercise Notes	4 sets	12 reps	60s
5.Single-Arm Dumbbell Bench Press See Exercise Notes	4 sets	12 reps	60s
6.Dumbbell Flyes See Exercise Notes	4 sets	12 reps	60s
7.One Arm Prone Hammer Dumbbell Curl See Exercise Notes	4 sets	12 reps	60s
8.One Arm Standing Overhead Cable Tricep Extension See Exercise Notes	4 sets	12 reps	60s

Date Created: 2/18/2019, UTC

Last Updated: 11/2/2021, UTC

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