Upper body Dumbbell workout

Elevate your upper body strength with this comprehensive 12-week Dumbbell Workout program, designed for all fitness levels from novice to advanced. With 36 training sessions, you'll engage in a variety of exercises targeting the chest, shoulders, and arms, including classic moves like the Chest Press and innovative variations like the See-saw Press. Each workout is structured to progressively challenge your muscles, ensuring continuous improvement and growth. Grab your dumbbells and get ready to sculpt a powerful upper body!

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Press (Dumbbell)

Fly Press (Dumbbell)

Single Arm Chest Press

Cross-bench Pullover

Supinating Bi-Lateral Bicep Curls

Hammer Curl

Concentration Curl

Zottman Curls

See-saw Press

Front Raise

Upright Row (Dumbbell)

Lateral Raise and Push

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