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Dumbbell Only: Upper Body
ELITE
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbbell Only: Upper Body routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a two day dumbbell workout for the upper body. All major muscle groups are targeted other than legs. Each set requires between a 6-10 repetition range. On any set involving between 6-8 repetitions - make sure you use a weight heavier enough to reach that repetition number not beyond, meaning 6 is equal to 6-RM (repetition maximum). On day 2, you will be asked to perform supersets at the end of the workout for arms. Stay Strong, Michael Wood, CSCS JeFit Team Member
Routine detail
Day 1
Workout 1: Back/Chest/Biceps/Shoulders/Triceps
Est. 75 min
12 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Day 2
Workout 2: Back/Chest/Shoulder/Arms
Est. 59 min
8 exercises
