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

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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