Total Upper Body Workout – Shoulders, Back, Chest, Arms

Want to build real upper body strength without a gym? This upper body dumbbell workout is for you. We hit shoulders, back, chest, arms, and core using a powerful structure that targets one side at a time—then brings it all together for serious gains.

Each wave hits a different muscle group:
Right side → Left side → Both sides together.

This format lights up your core, builds symmetry, and packs on upper body strength—fast.

All you need are dumbbells and a bench (optional). Let’s get to work 💪

🛠 Equipment: Dumbbells (I'm using 15–45 lbs), bench is optional for more range of motion
⏱ Timing: 40s work / 20s rest
🔥 Waves: Shoulders, Back, Chest, Biceps, Triceps
⚡️ Finisher: 30s x4, no rest
📍 Goal: Upper body muscle + strength at home

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Workout Details

00:00 Intro

Warm Up // 30x6
00:25 Arm Circles
00:55 Chest Openers
01:25 Plank Shoulder Taps
01:55 Hand Release Push Ups
02:25 T-Rotations
02:55 Torso Twists

Wave 1 (Shoulders) // 40s On / 20s Off
03:55 3a. Half Kneeling Shoulder Press R
04:55 3b. Half Kneeling Shoulder Press L
05:55 3c. Arnold Press
Repeat

Wave 2 (Back) // 40s On / 20s Off
10:05 1a. Single Arm Bent Over Row R
11:05 1b. Single Arm Bent Over Row L
12:05 1c. Bent Over Row - Pronated Grip
Repeat

Wave 3 (Chest) // 40s On / 20s Off
16:15 2a. Single Arm Chest Press R
17:15 2b. Single Arm Chest Press L
18:15 2c. Reverse Grip Chest Press
Repeat

Wave 4 (Biceps) // 40s On / 20s Off
22:25 4a. Concentration Curl R
23:25 4b. Concentration Curl L
24:25 4c. Cross Body Curls
Repeat 2 sets

Wave 5 (Triceps) // 40s On / 20s Off
28:35 5a. Single Arm Tricep Extension R
29:35 5b. Single Arm Tricep Extension L
30:35 5c. Overhead Triceps Extension
Repeat

Finisher (30s Each, No Rest)
34:45 Plank Row R
35:15 Plank Row L
35:45 Shoulder Tap
35:15 Low Push Up Hold

37:05 Cool Down & Stretch // 20x9

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated