Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This complete upper body workout will help you build and chisel your body. This is a great routine for both men and women. It only requires a pair of dumbbells and a chair, but you may also use a bench, stability ball, or barbell for some movements.

Upper Body Workout at Home with Dumbbells

Part 1: Chest and Triceps Workout
A1 DB Chest Press x15 x12 x10 x8
B1 Dumbbell Pullover x15 x12 x8
B2 DB Pronate Kickback x15 x12 x8
C1 DB Fly x12 x10 x8
C2 DB Press with Rotation x12 x10 x8
C3 DB Elbow Out Ext x12 x10 x8
D1 Bench Dips / Chair Dips 303 Tempo 3×8
D2 Svend Press 303 Tempo 3×8
E1 Elevated Pushup / Floor/ Knees x 60 sec
E2 DB Triceps Ext x 60 sec

Part 2: Back and Biceps Workout
A1 Deadlift / DB Deadlift x15 x12 x10 x8
B1 Bent Over Row / DB x15 x12 x10 x8
B2 Zottman Curls x15 x12 x10 x8
C1 Reverse Fly x12 x10 x8
C2 One Arm Row + Twist x12 x10 x8
C3 Still Leg DL + Shrug / RDL + Shrug x12 x10 x8
D1 Hammer Curl 303 Tempo 3×8
D2 Towel Skydivers 303 Tempo 3×8
E1 Dumbbell Snatch x 60 sec
E2 Burnout Alt Curl x 60 sec

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