Oct 16 • The Community
💪 30-Minute Upper Body Strength Workout
I’m obsessed with dumbbell only workouts. Here’s what I did today! I used two sets of dumbbells medium and heavy.
Total Time: 30 minutesEquipment: Dumbbells, Mat
Focus: Chest, Shoulders, Triceps, Biceps, Back, Core
🔥 Warm-Up (4 minutes)
- Arm circles (forward/backward)
- Shoulder rolls
- Torso twists
- Light pushups or plank hold
🏋️♀️ Main Workout (26 minutes)
Block 1: Chest + Triceps
- Neutral Grip Chest Press – 0:45
- Transition – 0:10
- Overhead Extension – 0:30
- Rest – 0:20
- Repeat for 2 rounds
Block 2: Shoulders + Biceps
- Overhead Press – 0:40
- Rest – 0:10
- Bicep Curl – 0:30
- Rest – 0:20
- Repeat for 2 rounds
Block 3: Back + Shoulders
- Bent Over Row – 0:40
- Transition – 0:10
- Upright Row – 0:30
- Rest – 0:20
- Repeat for 2 rounds
Block 4: Core + Stability Finisher
- Bear Crawl – 0:45
- Transition – 0:15
- Overhead Extension – 0:45
- Transition – 0:20
- Bear Crawl – 0:45
- Transition – 0:15
- Bicep Curl – 0:45
- Transition – 0:20
- Upright Row – 0:45
- Transition – 0:20
- Bear Crawl – 0:45
🧘♀️ Cool Down (Optional)
- Shoulder stretch across body
- Tricep stretch overhead
- Chest opener stretch
- Child’s pose
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💪 30-Minute Upper Body Strength Workout
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