35 Min Upper Body Sculpt + Abs Workout (Dumbbells at Home)

If you’re looking to build strong, sculpted arms and finish with a serious ab burn, this workout is for you.

In this 35 minute upper body sculpt workout, we focus on push strength for the chest, shoulders, and triceps using dumbbells, then move into an abs circuit to challenge your core. The workout finishes with shoulder endurance and stability work that will leave your arms shaking in the best way.

Choose weights that challenge you while still allowing you to move with control and good form.

Equipment: 2-3 sets of dumbbells (Dan—10-30 lbs // Tiff—7.5-12.5 lbs), and a mat or soft surface

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Warm Up // 30s work x6, no rest
Overhead Presses
Arm Circles
Chest Openers
Inchworm to Push Up
Plank to Pike
Shoulder Taps

Push Strength // 40s work, 20s rest
Z-Press
Reverse Grip Chest Press
Chest Flys
Close Grip Dumbbell Press
Diagonal Raise (3 Sec Hold)
Shoulder Press (Front + Reverse Grip)
Rest 30s then Repeat

Ab Burn // 30s work, 10s rest
Butterfly Crunch
Leg Raises
L-Sit Cross Toe Touches
V-Sit Hold
Oblique Crunch R
Oblique Crunch L
Bicycle Crunches
Seated Cross Punches
Extend to Tuck

Push Conditioning // 30s work, 15s rest
Iso Hold Chest Press
Pike Shoulder Taps
Overhead Tricep Extension
Incline Narrow Push Ups
Lateral Raise to Front Raise
Shoulder Press Partials (Bottom Half)

Core Strength (Slow & Controlled) // 40s work, 20s rest
Shoulder Taps
Bird Dog Crunch R
Bird Dog Crunch L
Commandos
Plank Reaches

Shoulder Burn (Light Dumbbells) // 20s work x6, no rest
Shoulder Press Hold
Alternating Front Raises
Lateral Raise Hold
Alternating Upright Row
Steering Wheels
45° Press

Cool Down & Stretch // 30s work x6, no rest

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