Get ready to build muscle and boost strength with this 45 minute intense upper body workout with weights. Follow along with Chris and Edi as they guide you through challenging exercises for your chest, back, arms, shoulders and abs ensuring proper form and technique for maximum results!

This upper body routine is suitable for all fitness levels, the workout is designed to push your limits and leave you feeling stronger and more energized so grab your dumbbells and let's CRUSH the next 45 minutes together! 💪

✅ Don't forget to warm up properly before starting this workout.

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UPPER BODY WORKOUT DETAILS

Weighs used:

Chris:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg

Edi -
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg

💪 Target Muscles: Chest, Back, Biceps, Triceps, Shoulders, Abs
⏱ Duration: 45 min

40-70 sec work | 20 sec rest | 2 rounds | 3 blocks | Superset Finisher

0:00 - Intro

BLOCK 1
0:28 - Wide to Close Row
1:27 - Chest Press (Right)
1:47 - Chest Press (Left)
2:08 - Chest Press
2:57 - ISO with Curl to Hammer Eccentric (Right)
3:47 - ISO with Curl to Hammer Eccentric (Left)
4:37 - Alt Skull Crusher with Triceps Press
5:38 - Alt Shoulder Press
6:14 - Lateral Raise
7:04 - Double Dead Bug
7:49 - Round 2 (repeat)

BLOCK 2
16:46 - Strict Row or Renegade Row with Push Up
17:46 - Chest Fly (Right)
18:07 - Chest Fly (Left)
18:26 - Chest Fly with 2 Sec Pause at Bottom
19:17 - Hammer Preacher Curl (Right)
20:16 - Hammer Preacher Curl (Left)
21:17 - Dips or Tricep Push Ups
22:18 - Kneeling Shoulder Press (Right)
22:54 - Kneeling Shoulder Press (Left)
23:44 - Bicycle Crunches
24:27 - Round 2 (repeat)

BLOCK 3
33:37 - Pullover Variation
34:35 - Decline Svend Press
35:35 - Close to Wide Eccentric Curls
36:35 - 1 & 1/4 Kneeling Overhead Triceps Extension
37:36 - Alt Upright Row with Alt Front Raise
38:36 - Reach into Crunch
39:29 - Round 2 (repeat)

SUPERSET FINISHER
45:44 - Kneeling Alt Arnold Press with Bicep Curl Variation

Have a great workout!👊

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Drop a comment below and let us know how you did with this upper body workout! 👇💬

See you on the next one! 👊





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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.

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