40 Min UPPER BODY WORKOUT with Dumbbells | Arms, Abs, Chest & Shoulders

Build strength through your shoulders, chest, triceps, and abs with this upper body dumbbell superset workout. This is a no jumping workout and it can be scaled for all levels, no matter where you're at.

This workout combines upper body push exercises with core focused movements to keep the pace up and the burn going. These are supersets, combining an upper body dumbbell exercise with a bodyweight abs/core exercise for 45 seconds each, back-to-back, then we'll rest 30 seconds between supersets.

Grab some dumbbells, and choose weights that feel challenging but controlled, and focus on strong form from start to finish.

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Equipment: Dumbbells (Dan—20 & 30 lb // Tiff—7.5 & 12.5 lb) and a mat or soft surface

Warm Up // 30s work x6, no rest
Arm Circles
Overhead Reach to Side Bend
Hand Release Push Ups
Cobra Stretch
Plank to Pike
Chest Openers

SHOULDERS & ABS
Supersets // 45s work x2, 30s rest

Shoulder Press
Plank Toe Touches

Lateral Raises
Bicycle Crunches

Arnold Press
Plank Hold

Front Raise (R, L, Both)
L-Sit Toe Touches

Upright Row
Russian Twists

90° Lateral Raise
Long Scissors

CHEST & ABS
Supersets // 45s work x2, 30s rest

Chest Press
Oblique Heel Taps

Chest Fly
Crunch & Hold

Reverse Grip Chest Press
Straight Leg Raises

Wide Grip Push Ups
Alt Cross Crunches

Dumbbell Pullovers
Sit Up to Reach

Alt Iso Hold Chest Press
Single Leg Extensions

TRICEPS & ABS
Supersets // 45s work x2, 30s rest

Skull Crushers
Flutter Kicks

Overhead Tricep Extension
Reverse Crunches

Close Grip Press
Leg Circles

Tricep Push Ups / Cobra Push Ups
Plank T-Rotations

Tate Press
Extend to Tuck

Tricep Dips
Plank Knee Tucks

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