45 Min UPPER BODY WORKOUT with DUMBBELLS + CORE | 6 Week Build Series - Day 5
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Welcome to Day 5 of our 6 Week Build workout program. Todays workout will focus on the Upper Body & Core using dumbbells. This workout will help you build muscle and gain strength with your upper body from home.
For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.
Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.
All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 45 Min Upper Body Workout together!
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UPPER BODY WORKOUT DETAILS
💪 Target Muscles: Chest, Back, Shoulders, Biceps, Triceps, Core
⏱ Duration: 45 Min
40-80 sec work | 20 sec rest | Finisher | Day 5 - 6 Week Build
0:00 - Intro
BLOCK 1
0:30 - Alt Row Holds
1:32 - Floor Chest Press
2:16 - Floor Chest Fly
3:10 - Preacher Curl (Right)
3:46 - Preacher Curl Drop Set (Right)
4:35 - Preacher Curl (Left)
5:10 - Preacher Curl Drop Set (Left)
6:00 - Kneeling Shoulder Press
7:00 - Skull Crusher
7:46 - Round 2 (repeat)
BLOCK 2
16:35 - Pullovers
17:35 - Close Grip Press
18:35 - Alt Hammer Hold
19:16 - Hammer Iso Hold
19:50 - Lateral Raises
20:27 - Lateral Raise Drop Set
21:16 - Tricep Press
22:07 - Round 2 (repeat)
BLOCK 3
29:00 - Dead-Stop Row with Hold (Right)
30:00 - Dead-Stop Row with Hold (Left)
31:01 - Decline Chest Press
32:00 - Outer Bicep Curl
32:32 - Close Bicep Curl
33:20 - Alt Front Raises
33:55 - Bent Over Fly
34:45 - Dumbbell Dips
35:48 - Round 2 (repeat)
BLOCK 4 - CORE/ABS
43:35 - Reverse Crunches
44:35 - Alt Toe Taps
45:37 - Plank Crunches
46:18 - Round 2 (repeat)
FINISHER
49:36 - Cobra Push Ups
Have a great workout!👊
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💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Download the 6 Week Build Series Calendar & Guide Here - https://chrisedi.com/
👊 100+ Videos Dumbbell Workouts Playlist - https://youtube.com/playlist?list=PLSSeiOUGC2NNynsWU0iVPBHwcSscgu9hC
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equipment
#upperbodyworkout #6weekbuildseries #homeworkout #workouts
-----------------------------------------------------
Drop a comment below and let us know how you did with this upper body dumbbell workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through our links we may receive a small commission, there is no extra charge to you. If you did, Thank you! we really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.
Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.
All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 45 Min Upper Body Workout together!
--------------------------------------------------------
UPPER BODY WORKOUT DETAILS
💪 Target Muscles: Chest, Back, Shoulders, Biceps, Triceps, Core
⏱ Duration: 45 Min
40-80 sec work | 20 sec rest | Finisher | Day 5 - 6 Week Build
0:00 - Intro
BLOCK 1
0:30 - Alt Row Holds
1:32 - Floor Chest Press
2:16 - Floor Chest Fly
3:10 - Preacher Curl (Right)
3:46 - Preacher Curl Drop Set (Right)
4:35 - Preacher Curl (Left)
5:10 - Preacher Curl Drop Set (Left)
6:00 - Kneeling Shoulder Press
7:00 - Skull Crusher
7:46 - Round 2 (repeat)
BLOCK 2
16:35 - Pullovers
17:35 - Close Grip Press
18:35 - Alt Hammer Hold
19:16 - Hammer Iso Hold
19:50 - Lateral Raises
20:27 - Lateral Raise Drop Set
21:16 - Tricep Press
22:07 - Round 2 (repeat)
BLOCK 3
29:00 - Dead-Stop Row with Hold (Right)
30:00 - Dead-Stop Row with Hold (Left)
31:01 - Decline Chest Press
32:00 - Outer Bicep Curl
32:32 - Close Bicep Curl
33:20 - Alt Front Raises
33:55 - Bent Over Fly
34:45 - Dumbbell Dips
35:48 - Round 2 (repeat)
BLOCK 4 - CORE/ABS
43:35 - Reverse Crunches
44:35 - Alt Toe Taps
45:37 - Plank Crunches
46:18 - Round 2 (repeat)
FINISHER
49:36 - Cobra Push Ups
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Download the 6 Week Build Series Calendar & Guide Here - https://chrisedi.com/
👊 100+ Videos Dumbbell Workouts Playlist - https://youtube.com/playlist?list=PLSSeiOUGC2NNynsWU0iVPBHwcSscgu9hC
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equipment
#upperbodyworkout #6weekbuildseries #homeworkout #workouts
-----------------------------------------------------
Drop a comment below and let us know how you did with this upper body dumbbell workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through our links we may receive a small commission, there is no extra charge to you. If you did, Thank you! we really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
