Скачать или смотреть 50-Minute Upper Body Workout at Home | Chest, Back, Shoulders & Arms with Dumbbells

🔥 Welcome to today’s 50-minute upper body workout!
We’re hitting chest, back, shoulders, and arms with 7 targeted exercises per muscle group, each repeated twice, for a total upper body blast. This routine is perfect for building strength, muscle tone, and endurance — all from home using dumbbells and bodyweight.

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💥 FREE HOME WORKOUT PROGRAMS
🔥 30-DAY FIT: https://tinyurl.com/30-DAYFIT
🔥 30-DAY POWER FIT: https://tinyurl.com/30-DAYPOWER-FIT
🔥 30-DAY ULTRA FIT: https://tinyurl.com/30-DAY-ULTRA-FIT

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🏋️‍♂️ WORKOUT STRUCTURE:
Upper Body Strength
28 exercises, 7 exercises per group
2 sets each
30 sec work / 20 sec rest
Dumbbells + Bodyweight

WORKOUT BREAKDOWN

00:00 Intro
00:29 Warm-Up
03:59 Workout

🟤 CHEST
1. Dumbbell Chest Press (on floor or bench)
2. Push-Ups
3. Dumbbell Chest Fly (floor)
4. Decline Alt Chest Press (feet on floor, hands elevated)
5. Dumbbell Squeeze Press
6. Pullover
7. Goblet Press

🔵 BACK
1. Bent Over Dumbbell Rows
2. Single Arm Dumbbell Row (on bench or knee support)
3. Reverse Flys (dumbbells)
4. Superman Pulls (bodyweight)
5. Renegade Rows
6. Good Morning
7. Dumbbell Deadlifts

🟡 SHOULDERS
1. Dumbbell Shoulder Press
2. Lateral Raise
3. Front Raise
4. Arnold Press
5. Upright Row
6. Shrugs
7. Steering Wheel

🟢 ARMS (Biceps & Triceps)
1. Bicep Curls (regular)
2. Hammer Curls
3. Overhead Triceps Extension
4. Cross Body Curls
5. Triceps Kickbacks
6. Close-Grip Push-Ups (for triceps)
7. Zottman Curls

52:50 Cool Down

✅ TIPS FOR SUCCESS
Use weights that challenge you but still allow good form
Keep your core tight throughout
Breathe with control — exhale on effort
Take breaks if you need, but push to finish each set

👍 Like, comment, and subscribe if you're feeling the burn — and let me know which circuit challenged you most!

📢 Disclaimer
Before starting this workout, consult with your healthcare provider, especially if you have pre-existing health conditions. This workout is designed for individuals with a general level of fitness; adjust intensity based on your fitness level. Pay attention to your body's response during the workout; stop immediately if you experience pain, dizziness, or discomfort and consult a healthcare professional. Participation is voluntary and at your own risk; the creator is not liable for any injuries resulting from the exercises. The information in this video is for general educational purposes and not a substitute for professional medical advice; seek guidance from your physician for any health concerns.