This 40 minute upper body workout targets your shoulders, back, chest, biceps, and triceps with controlled strength work. You’ll move through each set at a steady pace so you can focus on good form and get a real burn without rushing.
All you need for this workout is a set of dumbbells. If you want stronger, leaner arms and a more defined upper body, press play and let’s get into it.
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Workout // 40s work, 20s rest 00:20 Chest Press 01:20 Decline Press 02:20 Incline Push Up on Dumbbell 03:20 Bent Over Row R 04:20 Bent Over Row L 05:20 Supine Row 06:20 Flutters 07:20 Toe Touches 08:20 Bicycles 09:20 Single Arm Press R 10:20 Single Arm Press L 11:20 Arnold Press 12:20 Wide Curls 13:20 Hammer Curls 14:20 Drag Curls 15:20 Tricep Press 16:20 Skull Crushers 17:20 Overhead Extensions 18:20 Flyes 19:20 Wide Push Ups 20:20 Palms Facing Chest Press 21:20 Pull Overs 22:20 Reverse Flyes 23:20 Alternating Low & High Rows 24:20 Eagle Arm Crunches 25:20 Cross Mountain Climbers 26:20 Plank Hops 27:20 Upright Row 28:20 Front to Lateral Raise 29:20 Palms Facing Press (hammer) 30:20 Alternating Iso Lower Curls 31:20 Alternating Cross Body Curls 32:20 Slow Curls (5 count up, 5 count down) 33:20 Narrow Push Ups 34:20 Overhead Hammer Press to Kickbacks 35:20 Dips 36:20 Elbow Plank 37:20 Up Down Plank 38:20 High Low Spiderman Plank 39:20 Burpees
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated
