40 min UPPER BODY DROP SET Dumbbell Workout (Chest, Back, Shoulder, Biceps, Triceps + ABS)
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- Опубліковано 30 вер 2024
- In this 40 min UPPER BODY DROP SET Dumbbell Workout we will have 20x Drop sets in total. We will simply Perform each exercise for 2x rounds with only 10 seconds after each other. With the first round we choose heavy dumbbells with some decent resistance and for the second round we reduce the weight(s) and will put the same muscle group(s) under stress again.
We will be performing each movement for 40 seconds long and there will be a short 10 seconds switching time between the drop sets and a 25 seconds time rest between each exercise.
In the first half of the workout we will be targeting the major muscles of the body such as Pecs and the Lats and the second half we will shift the focus towards shoulders, biceps and triceps.
After the first 10 super sets there will be a 60 second water break.
The dumbbells that I am using are:
2x 5kg
2x 10kg
The Gear that I am using:
www.amazon.com...
You can Simply increase the intensity of this workout by using heavier dumbbells and/or increasing the volume of the workout by doing this routine for 2x rounds in a row.
Please make sure to do a proper warming up before starting the workout:
• Dynamic Stretch Full B...
Chest
1. Alt. Tension Dumbbell Chest Press (2x18 →2x10)
2. Parallel Chest Press (2x18 →2x10)
Back
3.One Arm Row R(1x18 →1x10)
4.One Arm Row L(1x18 →1x10)
ABS
5.Sit Ups (10kg→5kg)
6.Leaned Back Knee Pull (5kg →BW)
Chest
7.Decline Push Up - Push Up
8.Chest Fly (2x18 →2x10)
Back
9.Dynamic Pullover (1x18 →1x10)
10.Bent over Row (2x18 →2x10)
Shoulder
1.Standing Overhead Press (1x18 →1x10)
2.Alt Front Raise (2x10→2x5)
Biceps
3.Alt Hammer Curls (2x18 →2x10)
4.Hanging Narrow Curl (1x18 →1x10)
Shoulder
5.Alt Side Raises (2x10→2x5)
6.Alt. Upright Row (2x10→2x5)
Triceps
7.Dumbbell Kickback (2x10→2x5)
8.Lying Overhead Extension (1x18 →1x10)
ABS
9.Pick Up & Drop Crunch (10kg→5kg)
10.Dumbbell Core Twist (1x18 →1x10)
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I'm doing all the kettlebell and dumbbell videos in order, I'm two videos behind. Wait I'm coming
😅Muy bueno el entrenamiento, hay que repetir 13.09.2024
YAS! My all time favorite upper body workout!
Love your workouts
I’ve been doing them for over a year when I want to work out outside or am on the road
What music 🎼 did u use in this video
I love it around minutes 12
What a concentration of pain!!!! 😅😅😅💪💪💪
Great work out! I say to people that I have a the best personal trainer in the comfort of my own home! Who needs a gym???
Thank you for putting the workout breakdown in the description!! 🙌🏼
Nice workout once again, i have push my content same level as yours, nice done and thx for tips.
Keep it up
Anotherr tough one.... Thanks
Workout complete 🏋️
Thank you Daniel. Great workout, I think that tomorrow I won't be able to brush my teeth. 💪🏼😉
Hahah sure you can! 🙌 well done
This was fun, thank you sir!
Great workout.
Slow and steady but burning 🔥🔥
BAD ASS ❤❤❤🔥🔥🔥💧💧💧
Great Wod. Tks
Thanks Daniel
Matador👏👏
Matador👏👏
¡Gracias!
Awesome!
I didn’t think alternating between the heavy and lighter version would make it more challenging. Boy I was wrong 💪💪
Wow!
❤❤❤❤❤❤❤
Awesome. Liked the format Dan!
Awesome, thank you!
❤️💛💚
🐟💦✅perfect merci
One I’ve never done before. Went slow and concentrated on form. Great workout 💪
Another brilliant upload. Unfortunately I had to opt for another workout as I'm up at 0530 and the premiere hadn't aired 😔 Thanks Daniel for your amazing content. Keep Grinding 💪🏼💪🏼
❤️💛💚💪
Amazing sequence of moves
Amazing ✊️thank you for bringing the bench in....way to go👍👍👍👍thank you Daniel 🙏🙌👏
Mission completed gym 💪 thks danny greeting from spaun
Thank you so much Daniel!!! A challenge for me....Those 18 kg are still going to kill me...kkkkk
Luv the format of this workout. Another tough one Daniel 🥵thank you 😊xx
Great drop set workout !! TQ Daniel for yr sharings 🥰
Great workout as always! But please, do not forget about us longband users !
Gracias Gracias super buenarutina mi parte favorita la parte superior un saludo Daniel
ur wkouts r never boring.tq tq.will do ths later today.
This was fantastic. Really enjoyed drop-sets format. Thanks Daniel. 💕
Done. For today... Realy Enjoyed this combo
Done. For today... Realy Enjoyed this combo
Well….that hurt a bit 😂 🔥
THAT WAS AWESOME!!!!!
Love the changeup and using our benches. 💓🔥🔥🔥
Súper rutina ❤❤❤
Wanted extra arms! Think I found it! Thank you 😊
That was extremely hard. I could not balance the dumbbells over my ankle’s. I’m not giving up ❤❤
but this is a bodyweight Workout?!
Love this new style of workout sir, Back to back Alternate front raises and alternate hammer curls felt so hard on forearms and shoulders, and that strict hanging narrow curl was super awesome i was unable to do it properly cause everytime after 3-4 repetition i have to struggle a little to keep my self close to the wall.. with every new workout of yours you are giving me new reason to love exercise more than anything in my life.. thank you sir for this lovely brand new style (first heavy and then lighter weight) of workout 💪🙏❤
Thank for the positivity and the comments Piccola! I really appreciate it !
Nasty burn!! Loved it, killed it. Can’t thank you enough!
Well done
Thanks for another great workout!
Really liked the format of this work out. First time doing 18kg hammer curls and chest flies!
Great Adam!!!!
terimakasih Daniel 💪😃🇲🇨
Outstanding!!! 🔥👏🏻 awesome received with immense gratitude Daniel 🙏🏻
You are welcome 🙏
Daniel, I just wanted to say your workouts are amazing. Your motivational words during are superb. You've got a great channel here, I saw some of your workouts. I believe you'll hit 1million subscribers in no time. Keep up the great content!
Thank you🙌🙌
I loved it, thanks 💪🏼💪🏼🇪🇸
Great upper body workout! 💪❤
Another great workout 💪💪💪
This is a banger Daniel!
Lets go
One of my favorite workouts of yours!
Totally knackered, nice one mate!
Thank you so much Daneil❤
Super Workout 💪💪💪
I really liked the formula!!!👌👏
Thank you Daniel for the diversity of your training🫶🇨🇦
My pleasure!!
Oh I am so PUMPED to do this for my Monday upper body session 😍🦾
The best workout ever!
Merci 🤩 depuis le temps que je l’attends ce Upper Body !
Literal jelly arms 💪🏻
Great workout 💪
That was amazing
Thanks 😊
Superb 🔥🔥🔥
This is my personal favorite of yours so far. Would love to see more drop set stuff.
❤
This one was a burner! Loved every minute of it! 🔥 🔥
Drop sets are brilliant 💪🏼 I want more of them please 🙏🏼
Do příjemna! 💪
Very good
Loved this one. ❤🫶🏽
Very good!
Thank you! Cheers!
Excelent
Thnx Ivan
Very nice
Thnx Ivan
This.drop sets are great
Very good one!!!😊😊😊😊
Hard one
Nice!!!
Thanks Ivan!