Upper-Body Dumbbell Workout

Gym | Single Workout | Beginner: 4 exercises

This intense dumbbell workout focuses on building strength and muscle. The workout consists of 4 sets for each exercise, with the number of reps decreasing as the sets progress. Begin with the Dumbbell Bench Press, targeting the chest, and then move on to the Dumbbell Arnold Press, which engages the shoulders and triceps. The third exercise is the Dumbbell Alternate Biceps Curl, challenging the biceps, followed by the Dumbbell Bent Over Row, targeting the back and arms. The workout is designed to exhaust the muscles and stimulate growth through progressive overload.

To maximize the effectiveness of the workout, it is essential to maintain proper form throughout each exercise. Focus on controlled movements and avoid using momentum to lift the weights. As the number of reps decreases with each set, aim to increase the weight slightly to ensure that the muscles are adequately challenged. It's also crucial to maintain a balanced and nutritious diet to support muscle recovery and growth. Make sure to stay hydrated and get plenty of rest to allow the muscles to repair and strengthen. With dedication and consistency, this workout can help you achieve significant gains in strength and muscle mass.

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  • #Exercise / Sets
    1Dumbbell Bench Press4 sets • 15, 12, 10 and 10 reps
    Dumbbell Bench Press
    2Dumbbell Arnold Press4 sets • 15, 12, 10 and 10 reps
    Dumbbell Arnold Press
    3Dumbbell Alternate Biceps Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Alternate Biceps Curl
    4Dumbbell Bent Over Row4 sets • 15, 12, 10 and 10 reps
    Dumbbell Bent Over Row
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