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Complete Upper Body Workout with Weights

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

838K views on YouTube · TIFF x DAN · January 2022

Five rounds for shoulders, triceps, biceps, back and chest, each done twice before you move on.

  • 35 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 20 moves

The workout

Round 1 · Shoulders · 30s work · 15s rest

2 rounds

  1. Shoulder Press
  2. Weighted Jacks
  3. Lower Lateral Raise Partials
  4. Upright Row

Round 2 · Triceps · 30s work · 15s rest

2 rounds

  1. Diamond Push Ups
  2. Neutral Grip Dumbbell Press
  3. Box Dips
  4. Skull Crushers

Round 3 · Biceps · 30s work · 15s rest

2 rounds

  1. Twist Curls
  2. Wide Curls
  3. Alternating Static Hold Curls
  4. Hammer Curls

Round 4 · Back · 30s work · 15s rest

2 rounds

  1. Plank Rows
  2. Bent Over Rows
  3. Good Mornings
  4. Bent Over Supine Rows

Round 5 · Chest · 30s work · 15s rest

2 rounds

  1. Wide Push Ups
  2. Alternating Pec Raises
  3. Chest Press
  4. Chest Flyes

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