A Simple but Effective Upper-Body Dumbbell Workout
Flexin’
We all like strong looking arms and shoulders, right?!? So here’s a quick and effective workout you can do at home or at the gym and all you need is a pair of Dumbbells (DB)! Kettlebells can also be used, but the grip will be slightly different.
1.) Check out this Upper Body Mobility Warm-Up before doing this circuit
2.) The Circuit
Do 8 reps of each movement
Weight should be at a relatively moderate weight (feels like a 7 out of 10 intensity)
Rest as needed between movements, but no more than 30-45 seconds
After you’ve completed all 6 exercises, rest for 1 to 2 minutes, then repeat the circuit. Complete 3 or 4 Sets total.
Remember, the focus is on quality versus speed and weight selection
3.) The Movements:
A) DB Floor Press or DB Bench Press
C) DB Skull Crushers (floor or bench). You can also hold onto 1 DB in both hands or 1 DB in each hand.
D) DB Seated Overhead Press (can also do standing or Tall-Kneeling or half-kneeling positions)
F) High Plank Alternating Shoulder Taps - Core/Upper Body to finish the Circuit
4.) Cool-Down:
Foam Roll and/or Stretch
Get in a good source of carbs and protein
Enjoy!