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4 Dumbbell Upper Body Workouts Redefining Strength

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Rating: 4.0; Vote: 1

4 Dumbbell Upper Body Workouts Get Your Arm Burner Cards: 1. The Upper Body Destroyer (0: 36) 2. The 5-Minute Shoulders and Arms Burner (2: 43) 3. The Chest, Shoulders and Tricep Blast (4: 16) 4. The Chest and Back Pyramid (5: 22) The Upper Body Destroyer Complete 16-12-10-8 on each triset. So first do 16 reps of each move then 12 then 10 then 8. After completing all four rounds rest 1 minute and move on to the next triset. Try to go up in weight as the reps decrease. TRISET #1: 16-12-10-8 reps Pull Overs 16-12-10-8 reps per side Single Arm Row 16-12-10-8 reps Push Up Front Raise TRISET #2: 16-12-10-8 reps per side Rotational Row 16-12-10-8 reps Overhead Press 16-12-10-8 reps Halos TRISET #3: 16-12-10-8 reps Renegade Row Push Ups 16-12-10-8 reps Back Flyes 16-12-10-8 reps per side Half Kneeling Press The 5-Minute Shoulders and Arms Burner Set a timer for 30 second intervals and move right from one exercise to the next without resting. Complete 2 rounds through. CIRCUIT: 30 seconds T Push Ups 30 seconds Flye to Row 30 seconds Hammer Curl Tricep Extension 30 seconds Front to Side Raises 30 seconds Floor Press To Skull Crusher The Chest, Shoulders and Tricep Blast Set a timer for 30 seconds of work, 15 seconds of rest between moves. Rest an extra 45 seconds to 1 minute between rounds. Complete 4-5 rounds through the circuit, recording weights and reps completed each interval. CIRCUIT: 30 seconds Renegade Row Push Ups 15 seconds Rest 30 seconds Two-Way Press 15 seconds Rest 30 seconds Floor Press 15 seconds Rest 30 seconds Plank 3-Way Raise 15 seconds Rest The Chest and Back Pyramid Start with 1 rep of each move, adding a rep each round until you hit 10 reps of each move then go back down one rep at a time till you get back to 1 rep of each move. Rest only as needed. Try to use a weight to match the reps you are doing, going heavier with fewer reps and reducing loads as needed as reps go up. CIRCUIT: 1-10-1 Bench Press Seesaw Row Chest Flyes Back Flyes ---Need NASM or AFAA continuing education credits?
Date: 2022-03-30

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Comments and reviews: 6

Stevie
omg the first one was crazy! I shared with my class on Monday and my arms and core are still sore and I hardly EVER get delayed muscle soreness! revolving rows are awesome! Thank you! well done on sequence of events on that workout! xo
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sport
Hi, what workouts do you recommend for lower body (glutes, hip - ankle, abs) I can't really do for work for the abs (back surgery) but definitely standing is cool. I like the 1-10-1 series a lot.
Thank you
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Payal
I remember i asked such more workouts in comments section in one of your vedios. Thanks for making one for vewiers like me! Love u loads babes!
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Mafs
Fabulous workout, varied, compound and with dashes of hybrid-ness! thanks Cori and hope 2019 continues to be a successful one for you!
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Alexander
Maybe you can post sth in future about the science and secret behind workout designs and how to plan a perfect workout ourselves!
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Webb
when doing the 16, 12, 10 etc should I go up a weight as I go down with the reps? How do I choose which weight to start with? thanks
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