Скачать или смотреть 10-Min Upper Body Dumbbell Follow-Along | Stretch Between Sets + Breath + On-Screen Thought Prompts

Upper body dumbbell follow-along for men 40+: bench press, gorilla rows, incline curls, bench dips. Between sets: guided breathing + quick mobility + on-screen thought prompts.

Grab some weights and drop the waiting between sets in this 10-minute upper body, follow-along dumbbell workout. The EVRMV WAITLESS approach turns every break into breathwork, mobility, and guided reflection. Designed for men over 40, this flow builds strength, consistency, and mental clarity.

This Text Prompt Edition includes on-screen Thought Triggers inspired by daily journal prompts and self-development podcasts that you can apply immediately to your day.

EVRMV: Lift · Breathe · Stretch · Reflect · Every Set
Visit https://www.evrmv.com/ to get a free 5 week program.

What You’ll Need
Dumbbells (various weights)
Adjustable bench
Resistance band (optional)
Mat (optional)

CHAPTERS
0:00 Intro - Short description of the workout
0:06 Block 1 – Chest Push (Bench Press)
2:42 Block 2 – Back / Pull (Gorilla Rows)
5:28 Block 3 – Biceps / Pull (Incline Bicep Curl)
8:12 Block 4 – Triceps / Push (Bench Dips)
10:59 Outro

Tip: For best results, start with the EVRMV 6-minute warm-up before this flow:    • Видео  

The Workout
Each block includes:
45 sec Strength
30 sec Guided Breath (Physiological sigh)
30 sec Stretch-to-Rest mobility work
30 sec Thought Trigger (Text Prompt)

Tip: If you have extra time, you can repeat the entire workout for multiple rounds.

Block 1 – Chest Push
Lift (45s): Dumbbell Bench Press – 12 reps @ ~2 RIR
Breathe (30s): Physiological sigh w/ audio cues (first appearance)
Stretch (30s): Alternating 90/90 stretch
Reflect (30s): Thought Trigger – Productivity Debt
Source: Oliver Burkeman –    • #1 Time EXPERT: Being “Productive” Is Maki...   (Minute 11:03)

Block 2 – Back / Pull
Lift (45s): Gorilla Rows – 24 reps (12/side), ~4 RIR (2/side)
Breathe (30s): Physiological sigh
Stretch (30s): Child’s pose to upward dog
Reflect (30s): Thought Trigger – Inner Critic
Source: Gelong Thubten –    • Secret Buddhist Practice To Stop Self Hate...   (Minute 17:45)

Block 3 – Biceps / Pull
Lift (45s): Bilateral Incline Bicep Curl – 12 reps @ ~2 RIR
Breathe (30s): Physiological sigh
Stretch (30s): Bear to Crab
Reflect (30s): Thought Trigger – Maturity
Source: Mark Manson –    • I'm 41, if You're In Your 30s, Watch This…   (Minute 2:27)

Block 4 – Triceps / Push
Lift (45s): Tricep Bench Dips – As many reps as possible (AMRAP)
Breathe (30s): Physiological sigh
Stretch (30s): Weighted Backscratcher (grab a light dumbbell)
Reflect (30s): Thought Trigger – Upcoming Challenge

Subscribe & Connect
EVRMV combines strength, breathwork, mobility, and reflection into one continuous, WAITLESS flow. Hit Subscribe and drop a comment or take the following 2-minute survey to help shape this new practice. https://forms.gle/dBJY4ys3MRJpR9vE9

#EVRMV #MenOver40Fitness #UpperBodyWorkout #DumbbellWorkout #StrengthTrainingOver40 #10MinuteWorkouts

Music, Sound Effects & Stock Footage
Licensed via Artlist (artlist.io)

DISCLAIMER
The information in this video is for general educational and entertainment purposes only. I am not a certified personal trainer; I’m simply sharing how I structure my own workouts, and this may not be appropriate for you.
Always consult your physician or another qualified health professional before starting any new exercise program. Stop immediately if you experience pain, dizziness, or discomfort.
EVRMV and its creators are not responsible for any injury or health issues that may result from following this content. By participating, you agree that you are exercising at your own risk.