All-Purpose Dumbbell Workouts
This workout is for anyone looking for a mix-up to their usual Upper Body Routine. Although the prevailing method for bodybuilders is to work bodyparts, one or two muscle groups per day, this is very bad for functional muscle. In fact, those who only perform with a few muscle groups in isolation without total or planar (the Superior/Upper Body versus the Inferior/Lower Body) workout days. When you consider the goals of the average builder, it makes sense. They’re interested in aesthetics. We’re looking for something more functional. No matter what challenges lay ahead of you, this upper body routine is guaranteed to put you to work and get you prepared for any physical challenge.
(4 Rounds Total)
<1 Minute Rest Between Sets
Back: One Arm Dumbbell Rows (15 reps)
Chest: Push-Ups (10 reps)
*For those with a little more experience, try a variation like clapping pushups!
Shoulders: Standing Dumbbell Press (10 reps)
Biceps: Dumbbell Curls (10 reps)
Triceps: Triceps Extensions (15 reps)
Traps: Shrugs (20 reps)
*If 10 reps on a given weight is too easy, either increase reps for improved stamina or increase weight for muscle mass gains.
There's several great databases for all types of exercises, but I usually go to bodybuilding.com's online database when I'm learning a new move. Train hard, and remember to always enjoy yourself!