Full Upper Body Dumbbell Workout Plan
General
Intermediate
None
Plan Details
The Full Upper Body Dumbbell Workout Plan routine by reyhan6 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout plan is designed to target all major upper body muscle groups using only adjustable dumbbells. Split across 4 days, this routine focuses on Chest, Triceps, Back, Biceps, Shoulders, Forearms, and Core. The program is structured to build strength and muscle size with a combination of compound and isolation movements.
Routine detail
Mon
Chest & Tricep
Est. 44 min
5 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Tue
Back & Biceps
Est. 42 min
5 exercises
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Thu
Shoulders & Forearms
Est. 43 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 12 Reps
Dumbbell Farmers Carry
3 Sets x 12 Reps
Sat
Full Upper Body
Est. 46 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
