40 min UPPER BODY DUMBBELL workout Build Muscle | Chest , Back , Shoulder, Biceps , Triceps + ABS
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- Опубліковано 8 лют 2025
- In this 40 min UPPER BODY DUMBBELL workout Build Muscle | Chest , Back , Shoulder, Biceps , Triceps + ABS | No Repeat we will have two blocks of workout. In the first block we will be focusing on the major muscles of the upper Body: chest and the back muscles + the abdominals and in the second block will be focusing on the shoulder- , Biceps-, Triceps Muscles + the abdominals. We will be having 20x Supersets in total and will perform each movement for 45 seconds long with only 15 seconds rest between the superset movements and a 20 second rest between each superset.
The dumbbells that I am using are
2x 18kg
2x 10kg
2x 5kg
The Gear that I am using:
www.amazon.com...
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You can Simply increase the intensity of this workout by using heavier weights or/and 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...
1. (Elevated) Chest Press (2x18kg)
2. (Elevated) Alternating Chest Press (2x18kg)
3. Elevated Pullover (2x18kg)
4. Alternating Flat Pullover (2x10kg)
5. Incline Chest Chest (2x18kg)
6. Low Hold Alt Incline Chest Press (2x18kg)
7. Landmine Row (1x18kg)
8. High Hold Alt. Row (2x10kg)
9. Locked feet Sit ups
10. Leg Raises
11. Decline Chest Press (2x18kg)
12. Alt. Decline Press (2x18kg)
13. One Arm Row 2x Count Pause R (1x18kg)
14. One Arm Row 2x Count Pause L (1x18kg)
15. (Elevated) Dumbbell chest fly (2x10kg)
16. Wide Push Ups (BW)
17. Bent over Wide Row (2x10kg)
18. Alt. Upright Row (2x10kg)
19. Locked Twist Sit up
20. Leg Raise Hip Lift
21. Single leg Full Stop Push Up
22. Decline Chest Fly (2x10kg)
23. Bent Over Row (2x18kg)
24. Strict Alt. Rows (2x18kg)
Water Break
25. Strict Overhead Press (1x18kg)
26. Alternating Twist Press (2x10kg)
27. High hold Alternating Curl (2x10kg)
28. Alternating Twist Curl (2x10kg)
29. (elevated) BHN Extension (1x18kg)
30. Narrow Flat Triceps Press (2x10kg)
31. Dynamic Side Plank R
32. Dynamic Side Plank L
33. Side Raise 1-2 Delayed Down (2x5kg)
34. Alternating Full Front Raises (2x5kg)
35. Alt. Full Hammer Curl (2x10kg)
36. Single Dumbbell Hanging Narrow curl (1x18kg)
37. Dips (2x18kg)
38. Lying Chin Extension (1x18kg)
39. Core twist (1x10kg)
40. Pick up & Drop Crunch (1x5kg)
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Just for the récord, basic, doesn't mean easy, great workout Daniel
Your workouts are perfect: reps, rest, music!!!!
so wonderful , so beautiful workout. Thank you Sir.
Now I do it !!! From Italy happy new year
Happy new year!!
Amazing Upper body workout!!!🔥🔥🔥💪💪💪🎸🎸🎸
Awesome as always. Thanks for kicking my ass!
I can’t re-like this so I’ll drop a 👍🏻here
Perfect work during lunch break 😊
40 mins ,
Now even 4 kg dumbbell is unliftable .
This is a true muscle builder
💪💪🔥
What a solid upper body workout! Thanks Daniel! 🙂
Pretty nutritious workout! Thank you sir.
Happy new year Daniel. Great to have u back so soon. Did u change your lighting and camera. This video seemed dark. Even your plant was dark not green. Again, I am glad to have u back so soon
Not really! everything should be the same...strange! thank you!
Best upper body workout I’ve done in a long time!!
Great to hear!
Excellent. Love the consistency of Daniel
So fundamentally gooood!!! 💪🏼
San Francisco fan girl wishes you a HAPPY & HEALTHY NEW YEAR (along with that great music 🎶 ❤)!
Same to you!!!:D
Daniel what a great start to 2023😁👍😘
Absolutely remarkable!!
Happy New Year to you Daniel❤️ keep making awesome videos
Happy new year!!
Merci, super contenu !
These basic gains moves of your's are much more hurting (in a positive way) than the advance version of many other fitness professionals.. This feels like a new year new me programme with those intensely effective same old moves.. Thank you sir for this upper body killer workout session of today 🙏❤💪
Awesome sets - proper blast! 💥 ❤
Thank you so much.i love your workout. I used to exercise with other professionals, but your ' is fantastic.
I am 74 and I workout the whole my life. Thanks again and I will find something else from you
Wow! Awesome job, impressive 🙌🙌🙌
Just a awesome strength 💪💪💪 workout.
Loved it as always 🎉
Great work teacher💪
Very sweaty one in my garage! Loved it though 🙌
Again perfect. THANK YOU!
Best fitness youtube channel ever Daniel you Rocked it, thank you so much Daniel 💪 💪 💪
I appreciate that!
Great upper body workout. Those side planks though…so hard. 🎉
Great workout!
Loved this workout, I love the blocks. Sooooo good❤
Great way to start the year.
Yet another great workout - time always goes by so fast when doing your workouts, the music was great as well. Thank you!
This was AWESOME ! I had been absent but will be catching up !!
No worries
a great workout, thanks Daniel.👍
Really enjoyed this. Great variety. Thanks so much
Workout complete 💪 Love these upper body workouts with abs thrown in.
Thanks again for this challenging workout! For someone on a limited budget, these free workouts are a Godsend! Deeply appreciative!
Thanks for sharing thoroughly enjoyed this one
Hello Daniel, it's Saturday and this was my morning workout! Your workouts never disappoint! 40 mins is all I have... simple moves with challenging format! Always get the BURN!
My arms are DONE ! 🔥
Top fav 🔥 moves were:
1. Low Hold Alt Incline Chest Press
2. High Hold Alt Row
3. Side Raise 1-2 Delayed Down
Pick up & Drop Crunch was so hard! I had to do it without the DB for good form!
Thank you so much always Daniel! Have a fantastic day!
thank you Anna, Great job as Always!
I LOVE your basic gains videos! Such a great workout every time✨
Wow wow wow excellent thanks
I just found this workout when typing in upper body… wow! Wow! Wow! My whole upper body is shaky 😂 I’ll be checking out the rest of your videos! Thank you for offering us your talent, much appreciated
Love this work out💗
Awesome workout 🏋️♀️
Tremendo!
Great start to the New Year
😅 great workout as usual as all your videos thank you so much I appreciate you
THE BEST!!!!!!!
Great,Loved it!
Thank you so much 😊
Happy new year 🎉…..keep our spirit strong and focused for 2023 …BIG thanks
Happy new year!
Excellent work out. Thank you so much for your help!
What a great workout thank you for sharing this with us. You are well appreciated thank you then
Thanks again! Figuring out how to go up in weight with this workout. So very helpful! Blessings!
Wonderful!
Absolument génial !
Hi Daniel, just came across ur workout.... Tried it worth the sweat... Thanks for this upload... Hoping for more to come. Have a great weekend 😊👍💪😉
Great workout
nice work out . thanks
You're welcome!
We start the year in STRENGTH and in SHAPE!!!!!😅🔥
Happy new year 🎉
Thanks again Daniel 👏🇨🇦
You are an awesome instructor. Keep up the good work!!!
Thank You , exellent 💪💪💪🇨🇷🇨🇷
Thank you!
Great work out
ANOTHER BAD ASS ❤
HNY Daniel. Another excellent sesh. Looking forward to more grinds in 2023 💪🏼💪🏼
Let's do it :D
Great workout to kick off the new year!! Thank you! Much success to you in 2023!
Same to you!
Excellent subscribed.
Thank you so much for sharing your workouts. Always a treat! 🎉
Amazing 😊
Thank you
Thanks
Thank you!!!
Happy New Year Daniel. Nice upper body to start the New Year, had a nice break but im back on it. Keep the workouts coming 💪 yr doing a great job 🏋
Thank you so much for this great upper body workout! Having workouts devoted either to upper or lower body is very helpful to this aging runner/biker to give the legs a days rest! But thank you for the advance photos of the upcoming exercises; overall great format and hard workout! I'll be using this wo again!
Great workout! 💣💪
Thank you 🙌
Thanks for another banger workout. Those dynamic side planks caught me completely off guard 😀
Fantastic Daniel an excellent start 🧨. Happy new year and alot of success for your channel. You deserve it 🙏👏👏👏🙌
Love the exercises on the stability ball for extra core stabilization. What a way to start the new year and so excited you put out these videos, they are keeping the world ripped and raw!!!!🎉
You are a wonderful person. Thank you very much for your exercises. In every video, I feel energy and happiness. Thank you
One of the Greatest feeling ever! Keep it up :D
Wow, amazing one, so intense!! 🎉 thanks Daniel
You're so welcome!
Happy New Year's Daniel. The workout was awesome.
Happy new year!!
This workout is fantastic! Thanks for sharing my man!
Any time!
Daniel this was so good!! Thank you so much and Happy New Year!!
Happy new year!
Such a fantastic workout. Hit every muscle in the upper body. Thank you Daniel! 💕
You're so welcome!
Happy New year Daniel. You are helping creating more balance in my life in 2023. Great workout.
Happy new year and AMEN!!! :D
Happy new year Daniel best of health to you. Great to have the Workouts back let's get to work 💪
Feliz Ano Novo! Treinos muito bons! Obrigada
Let's do it
Happy New Year. Love you work
Happy new year!
Nice warm up before my workout ! Thank you !!! 🤣
happy new year.
excellent workout.i am working every day with these outstanding videos.thanks.
I would like to ask you if you have a workout with resistance bands no attaching.
Happy new year! I am not sure if I have one....cant you find a door handle or something to attach them?!
Lets go Daniel!
Go Go Go Fluks!
Happy new year! Just finished the workout and loooved it. Thanks for the kickstart to my year. I’m sure I’ll be feeling it everywhere tomorrow 🎉
sungguh saya suka pola latihannya, saya berkeringat 💪😃🇲🇨
AMAZING, thank you for another powerful session!❤🔥
You're so welcome!
Happy new year Daniel.Thank you for another brilliant workout. Thank you for all your workouts 😊
Thank you for another great "basic gains" series workout. You’re doing amazing work.
What’s this ball you’re using? Would you recommend it over weight bench?
you are welcome! It is a slam Ball that I'm using BUT in order to get stronger you need a solid support so if you have a bench use the bench so you can lift heavier! (my opinion)
Another day at the Office tks man
Happy New Year Daniel!!!🥂🍀❤️💪 The year is just beginning and you're doing such a great workout!!! Respect, thank you for this very awesome workout 💪💪💪😎
Happy new year!!