CHISEL YOUR UPPER BODY WITH ONE DUMBBELL-TRIO WORKOUT #5

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CHISEL YOUR UPPER BODY WITH ONE DUMBBELL


DIRECTION
REST 20 SEC BETWEEN WORKOUTS
REST 1 MIN BETWEEN CIRCUITS
TRY THIS CIRCUIT 3 MORE TIMES

EQUIPMENT NEEDED: ONE DUMBBELL

ATTEMPT: TWICE IN A WEEK

SUITS
MALE/FEMALE

WEIGHT PREFERENCE
MALE-(5-10 KG DUMBBELL)
FEMALE-(4-7 KG DUMBBELL) 

TYPE
ONE DUMBBELL WORKOUT

NOTE
  • ONE DUMBBELL IS ENOUGH TO COMPLETE THIS CIRCUIT.
  • EACH MOVES TARGETS DIFFERENT MUSCLE GROUPS.
  • ANYBODY CAN DO THIS CIRCUIT WITHOUT FAIL.
  • YOU CAN ALSO PREFER MEDICINE BALL OR SANDBAG INSTEAD OF DUMBBELL. 
WARM-UP
GOBLET SQUAT-10 REPS*3

MOVES
  1. CRUSH GRIP CHEST PRESS- 15 REPS
  2. SINGLE DUMBBELL PULLOVER -12 REPS
  3. SINGLE-ARM BENT OVER ROW-10 REPS(10 STRAIGHT REPS ON ONE SIDE THEN ANOTHER SIDE)
FINISHER
HOLLOW HOLD FLUTTER KICKS-15 REPS PER LEG (ALTERNATIVELY)*3

TARGETS
  • CHEST
  • LAT
  • PECS
  • BACK
MOTIVE
SHAPING YOUR UPPER BODY

DIFFICULTY
MODERATE TO HIGH

PERFORMER LEVEL
  • MODERATE-3 ROUNDS
  • INTERMEDIATE-4 ROUNDS
REFERENCE
MEN'S HEALTH UK APRIL 2015
MEN'S HEALTH AUSTRALIA JUNE 2020
MEN"S FITNESS UK JANUARY 2021

WARM-UP


VIDEO


FINISHER


LINK
http://primalhomefitness.blogspot.com

RELATED FEEDS
MEDICINE BALL WORKOUT-TRIO WORKOUT  #1
https://primalhomefitness.blogspot.com/2019/11/primal-home-fitness-weekly-trio-workout.html

MAJOR MUSCLE GROUP HITTING WORKOUT-TRIO WORKOUT #2
https://primalhomefitness.blogspot.com/2019/12/primal-home-fitness-major-muscle-group.html

DUMBBELL MUSCLE MULTIPLYING WORKOUT-TRIO WORKOUT #3
https://primalhomefitness.blogspot.com/2019/12/dumbbell-muscle-multiplying-workout.html

TRAVELER'S BODYWEIGHT WORKOUT CIRCUIT-TRIO WORKOUT #4
https://primalhomefitness.blogspot.com/2020/02/travelers-bodyweight-workout-circuit.html


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