Dumbbell + Bodyweight STRENGTH Upper Body Workout for Diehard
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- Опубліковано 30 вер 2024
- In This Dumbbell + Bodyweight Strength Upper Body Workout we will do 30 movements in total. In the first part of the workout we will focus on the Push and Pull movements and especially on the major muscle groups of the upper body. After the first 20 movements we will have a 50 seconds water-break and after that we will focus on the arm muscles.
You can simply increase the intensity of this workout by adding more weight or/and by doing this routine 2-3 rounds in a row (depending on your fitness level).
In this workout I'm using 5kg and 18kg dumbbells of Livingfit:
kettlebellking...
Please find below the script of today's workout:
1. 00:24 Bent Over Rows
2. 01:24 Lying Hover Press
3. 02:24 Bent Over Alternating Rows
4. 03:24 Hover Press To Pullover
5. 04:24 Kneeling Strict 3x 3x Rows
6. 05:24 Decline Dumbbell Chest Press
7. 06:24 Decline Push Ups
8. 07:24 Wide Parallel Floor Press
9. 08:24 Seated Overhead Press
10. 09:24 Knee Pulse Push Ups
11. 10:24 Bent Over Raise
12. 11:24 Single Arm 1 ½ Row (R)
13. 12:24 Single Arm 1 ½ Row (L)
14. 13:24 Lying Pullover
15. 14:24 2x 2x Upright Row
16. 15:24 Decline Wide Parallel Chest Press
17. 16:24 Elevated Hover Push Ups
18. 17:24 Dumbbell Floor Fly
19. 18:24 2x Full Front Raise 2x Full Side Raise
20. 19:24 Alternating Floor Dumbbell Chest Press
21. 21:03 Single Arm Hanging Curl (R)
22. 22:03 Single Arm Hanging Curl (L)
23. 23:03 Overhead Triceps Extension
24. 24:03 Lying Overhead Triceps Extension
25. 25:03 Side Plank Rear Delt Raises (L)
26. 26:03 Side Plank Rear Delt Raises (R)
27. 27:03 Alternating Hammer Curl
28. 28:03 Static Alternating Curl
29. 29:03 Triceps Kickbacks
30. 30:03 Dips
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GEAR UP!
For kettlebells and dumbbells and more...
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Sat morning done ✔
4 mile run followed by this = feeling great 👍
Thanks again Daniel you rock 👊
Very challenging 😊😊
I do a lot of workouts online and rarely comment - but this one was SO GOOD! The exercises were so varied and challenged my muscles with the variations. I will definitely look for more of these! Thank you!
Great to hear Amy, thnk you!
Excellent Workout! Thanks 👍🏻
Great one
Thanks Dan, ripper workout, I'm buzzed WOOOO 👍💪😝 You rock man
You rock too Rowan, thnx man!
Perfect workout!!! Thanks Daniel!🙂
Hello Daniel, I did this one again this morning!
There were so many favorite moves! Tops were:
1. Lying Hover Press
2. Kneeling Strict 3X 3X Rows
3. Elevated Hover Pushups ... so hard for me! I did regular pushups!
Thank you so much always Daniel for all your workouts!
Have a fantastic day!
Thank You Anna!
Wow , respect!!!( Korean men )
Hello Daniel, this was my morning workout! Absolutely loved it!
Simple and effective moves! Loved it!
Top fav was:
Sitting 2x Full Front Raise 2x Full Side Raise ... much harder done sitting down!
Thank you so much for another great workout!
Have a fantastic day!
Thank you Anna :D
Muy buena rutina!! 👏🏾💪🏾🦾💥
Tough, I always finish.❤❤
That was intense 💪🏼 perfecto
Another great workout! Thanks!
Very challenging ❤
Thanks man! It was amazing 💪🏼💪🏼🇪🇸
Another great routine Daniel 🥵🤣
Great workout Daniel. That was fun. You workout better when having fun
Always! thnk you!
I love doing this workout 💪
Thank you Daniel for another spectacular workout. I loved how you incorporated all the push and pull moves for a really complete upper body workout. Definitely felt my back,chest,triceps,biceps and shoulders engaged. I really tried to push into my heavier weights for some of the movements. Challenging myself to get stronger. Very well done as always!!! See you next workout Daniel!!!
Perfect to hear Onika! Keep on strong as usual :D
Good good. I did the whole workout, though I couldn’t curl 18kg in good form like you as I don’t ever really work these out. In future videos can you please show how heavy the weights are at the start ? I know it is indicated in the description but I follow along using my tv and i don’t see the description via tv UA-cam. Thanks, Simon
Sure Simon, in the new ones I mention at the beginning of the workouts the weights that I'm using. Well done!
OTTIMO ALLENAMENTO GRAZIE
Done 04 Aug
You are the absolute best!
Great 😊
Workout complete 💪
This one whooped me, loved it
Great🎉🎉🎉thank u
Omg, the Side Plank Rear Delt Raise killed me! Looks so nice and easy - but it's actually pretty hard! I had to switch to a lighter dumbbell. This workout goes to my Fav Workouts list!!
Done 10-Jan
Thanks!
Awesome!
Love it. Another great workout. Thanks
You're so welcome!
23/12.
Thanks a million! Love from Bali, Indonesia
Thank you for the dumbbell workout Daniel my man🤜🤛
terimakasih Daniel 💪😎, besok saya akan mempraktekkan
Enjoyed it very much!Thank you!
Visual motivation is always welcomed 🙃
Say hi Türkiye 🇹🇷
ME ENCANTAN TUS RUTINAS,Y ESTA ES EXCELENTE 🤜🤛👏👏👏👏👏👏
Great workout! But the Music is to loud and annoying... Difficult to follow the timing
Sorry about that
Great workout. My only question is when I looked over at you one time and your back was really arched- I think it was on a chest press or overhead move- can’t remember. But I was worried about your form at that point 🥴
Hi Cindy! Yess my back was suffering indeed with the the overhead tricep extensions. To be honest the weight was on the heavy side and the lighter would be 5 kg which is too light! But I will consider it for the next time for sure:) thnk you for noticing 😃🙌
Love no repeat workout.
great daniel!!!!
Loved it👏👏💪💪💪!
Excellent as always. Thank you again.
Thanks again!
👌👌👌
can we use this workouts with kettlebells ?
Sure you can! you might want to improvise with some of the movements but its all about having a decent resistance!
definately will do it again. Keep going!
Thank you! Will do!
thank you coach!!
My pleasure!!