25 MIN UPPER BODY Dumbbell Workout | Chest, Back, Shoulders & Arms
Chest, back, shoulders and arms in just 25 minutes. Grab two sets of dumbbells and let's build your upper body together: a warm up, two strength blocks with no repeats, a 2 minute finisher, and a full cool down. Just press play and follow along.
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Choose weights that challenge you while still letting you move with control, and follow either of us. When Tiff's move is different, that's your modification.
Duration: 25 minutes, includes warm up and cool down
Equipment: 2 sets of dumbbells (heavier and lighter), a bench or couch to lean against, and a mat
Strength Intervals: 40s work, 20s rest (the last move of each block is 60s)
Finisher: 2 minutes
Dumbbells Used for Reference
Dan: 20-40 lb // 9-18 kg
Tiff: 7.5-15 lb // 3-7 kg
Workout Details
Warm Up // 30s each, no rest
Arm Swings
Scapular Pull Backs
Shoulder Taps
Hand Release Push Ups
Supermans
Plank T-Rotations
Chest, Back & Shoulders // 40s work, 20s rest
Chest Press
Bent Over Row (Overhand Grip)
Arnold Press
Renegade Row / Plank Row
Incline Chest Press
Rear Delt Row
Commandos / Knee Commandos (60s)
Arms // 40s work, 20s rest
Alternating Bicep Curls
Tricep Kickbacks
Cross Body Curls
Overhead Tricep Extension
Hammer Curls
Tricep Dips
Mountain Climbers, Controlled (60s)
Finisher // 2 minutes
10 Hang Snatches / Alternating Snatches
10 Upright Rows
10 Curl to Press
Push Ups until time runs out
Cool Down & Stretch // 30s each
Chapters
0:00 Intro
0:45 Warm Up
4:15 Chest, Back & Shoulders
11:45 Arms
19:15 Finisher
21:35 Cool Down & Stretch
#upperbodyworkout #dumbbellworkout #strengthtraining
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.