In this 30 Minute Upper Body Strength Workout With Dumbbells we will be targeting chest, back, shoulder, biceps and triceps. With the first 16 movements we will be focusing more on the chest and the back muscles and the rest of the movements will focus more on the shoulder, biceps and triceps.
We will be performing each movement for 40 seconds and we will have 20 seconds rest in between.
You can simply increase the intensity of this workout by adding more weight or/and by doing this routine 2-3 rounds in a row (depending on your fitness level).
In this workout I’m using 5kg and 18kg dumbbells of Livingfit:
https://kettlebellkings.eu/dumbbells/
Please find below the script of today’s workout:
1. 00:20 Pulse Push Up
2. 01:20 Parallel Dumbbell Chest Press
3. 02:20 Single Arm Row (L)
4. 03:20 Single Arm Row (R)
5. 04:20 Alternating Dumbbell Chest Press
6. 05:20 Decline Push Up
7. 06:20 Dumbbell Pullover
8. 07:20 Alternating Upright Row
9. 08:20 Side Hover Push Up
10. 09:20 Dumbbell Fly Low
11. 10:20 Single Arm High Row (L)
12. 11:20 Single Arm High Row (R)
13. 12:20 Narrow Grip Dumbbell Press
14. 13:20 Incline Push Up
15. 14:20 2x Bent Over Row & Up
16. 15:20 Dumbbell Shrugs
50 sec. Break
17. 17:00 Alternating Hammer Curl
18. 18:00 Leaned Back T- Curl
19. 19:00 One Arm Overhead Press (L)
20. 20:00 One Arm Overhead Press (R)
21. 21:00 Lying Triceps Kickbacks
22. 22:00 Dips
23. 23:00 3x Count Pause Curl
24. 24:00 Double Grip Hammer Curl
25. 25:00 Alternating Full Front Raises
26. 26:00 Side Raises
27. 27:00 Triceps Chin press
28. 28:00 Behind The Neck Extension
29. 29:00 Single Dumbbell Drag Curl
30. 30:00 Elevated Triceps Push Ups
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This article is for informational purposes and should not replace advice from your doctor or other medical professional.
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A Content Media Specialist with a degree in Computer Science. I combine technical expertise with deep industry knowledge to create engaging content that connects consumers with the health and wellness space.
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