35 Min Upperbody Dumbbell Workout For Strength & Size Gains! | Build Muscle 14

Looking to build strength and muscle mass in your Upper body? Try doing this 35 minutes workout about 2-3 times a week.
Target Muscles: Upper body
Length: 35 Minutes
Equipment Needed: Dumbbells & Bench
FREE Workout Programs & Meal Guides: www.midasmvmt.com/free-workouts
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0:00 Intro
1:37 Warmup
4:20 Single Arm Back Rows
8:43 Alt Decline Bench Press + Hold
13:19 Leaning Rear Flys
17:27 Seated Low To High Flys
21:41 Alt Bicep Curls
25:59 Single Tate Press
31:05 Lateral Raises

[@henrysmith8494]

I just came back to your channel for the first time in two years and I wanted to say you're the guy who inspired me at the very beginning of my lifting journey. In the first few months I would always use your workout vids and while my split has changed several times since then, some of what I do now is still based on your videos two years ago. I started when I was 14, i'm almost 17 now and I'm never looking back. I've made som great progress but still have much more to go, and I'm always trying to improve as best I can. Whatever happens keep putting out this great content man because I'm telling you it truly changes lives, including mine. Thank you.

[@jeremiahiro7418]

This is inspiring, hearing your age just shows that we can achieve a healthy body early rather than forcing it later. Kudos "Man"

[@genovasquez8361]

its great you got everything detailed. intensity rep ranges sets exercise demostration name of the exercise. This is perfect. i love your format.

[@SketchNSpray8]

Just what I've been looking for!! Thank God you come through yet again my guy!!! No homo!! Thanks Midas!! 🙏🏾 ❤️ 💪🏾

[@sank5018]

Bro, I'm so grateful for what you do ! Thanks to you and your amazing job, I've been able to get some serious gains, grinding from home with a pair of dumbells. Thanks again man. Wish you the best 💪

[@midasmvmt]

🫶🏾 Love to hear it bro!

[@Nubako463]

@@midasmvmt For God so loved the world that he gave his only begotten Son that who over believes in him has eternal life John 3:16

[@user-tq7eu6nq1o]

Wazup big guy you have real big Arms 💪 🏆 💯 ​@@midasmvmt

[@meaghansoria3336]

Awesome workout I’ve been doing your workouts for a couple months now and seen some serious growth on my biceps and my quads thank you!

[@johnking7247]

A well put together workout bro! My strength and mobility has seen such a massive change. I've been working out for about 6 years, but something about your workouts have done what others couldn't in mere months. I have never been in better shape ❤ May God be with you

[@johnking7247]

Just a note, the switching of arms is can be unexpected when trying to keep up with you. You show lbs and not reps beforehand. So if you don't look at the screen you won't know until the set is done.

[@ryanwilt5519]

I just wanted to say what you're doing is amazing. You're improving people's lives.

[@Puzzle200]

Thank you for always helping people for the better

[@midasmvmt]

Thanks for training with me! :)

[@Jasmine-qw7tj]

I just came across your channel last week and I am loving the content. Started the 45 day dumbell challenge today. Day 1 complete ✔ Shoutout to those who just started too let's get it!! Playlist is dope btw!! 👌🏽

[@The306]

Never stop the vids bro, keeping us all in check!

[@midasmvmt]

🫡

[@marcusnow8152]

This exactly what I was looking for. Great video!

[@midasmvmt]

No worries! Thanks for training with me :)

[@rsg5314]

I m just starting again after a toxic semester, I want the control of my life back

[@oscargranados4201]

Oh man, i started this one today because I was doing the sasuke one for two months now and I was So use to It. Now this one was a good work out. My heart is racing haha awesome video

[@socialistprofessor3206]

This was perfect, my friend. Thank you! I just finished Piccolo last week and am loving your workouts. For the following weeks, I am doing this workout plan the first four days, rest, then incorporating gymnastic rings and cardio for the next two days and then picking up again here. I find the calisthenics helpful at my age.

[@bilgwinz1720]

Thank you Coach. I'm using your videos and I see change. A lot of change Coach. I have used this one today.

[@DefectorOfFutureDays]

Man I really appreciate you sharing these videos

[@midasmvmt]

Much love! :)

[@PaulTheInnocent]

These sets are amazing! I will give it my best.

[@midasmvmt]

Good luck! You got this :)

[@youngbrooklyn8389]

i start working out with you and seeing great results in my strength and muscles thanks man

[@midasmvmt]

I love to hear it! Keep crushing it :)

[@GlitchyGlitch745]

I started Toriyama today. Wish me luck. I’m 228. I know this is mainly for gaining muscle, but I’m going to use it for fat loss and to gain some muscle. I’ll do weekly updates for y’all. This upper body is great btw 🎉

[@teampepeja]

Very nice set! Moderate amount of exercises for 35 mins yet for a lot of groups to be active. Definitely adding into regular workout list. Also finally want yo say it: after couple years of training with you, fav videos of your become more like exercise queue+timer to follow along. So my request/suggestion/wish for upcoming videos is to add sound signal when to switch arms/stance for double part exercises(1st and 6th ones in this vid for example). It becomes uncomfortable to track the time of switch when your eyes look at the ceiling or floor, must either memorize and count myself(lose of focus for noobs like me) or check screen very often. I guess even singular beep of end timer would do the job.

[@midasmvmt]

Thanks for the feedback. I will begin to implement a sound for switching sides :)

[@charlottebarbell_]

Great workout Midas!

[@midasmvmt]

Thanks my man!

[@muhammaddizayee9632]

I very much like watching your workouts❤❤❤

[@marshallhenson8708]

Great workouts!!!

[@midasmvmt]

🫶🏾

[@jellyboy123]

i be doing this one tomorrow can’t wait. plus i like the 1 minute rest periods

[@midasmvmt]

I got you my bro! Let's get these gainz 💯

[@wholesaletycoon]

I started to your killer workout- first day was amazingggg

[@midasmvmt]

Love to hear it! Keep crushing it :)

[@Xiang0727]

Midas u are great on workout demonstration. Respect from Malaysia fans

[@midasmvmt]

Much love 🫶🏽

[@ednahouse5223]

Thanks!

[@midasmvmt]

I appreciate the support as well! :)

[@sebastianreynoso1075]

Great routine!!! Greetings from Argentina!!

[@SumitSharmai700]

Nice one

[@TheKardioKing]

Good stuff💪🏾💪🏾💪🏾💪🏾💪🏾

[@midasmvmt]

Thanks! 🙏🏾

[@maverick9102]

Getting my dumbbells ready rn!!!

[@midasmvmt]

LFG!!

[@rickyabdullah4758]

Awesome workout 👍🏻

[@midasmvmt]

Much love my bro!

[@Overtime2025]

It’s time to get after it

[@midasmvmt]

You know the motion! 🦾

[@Overtime2025]

Yea 2024 new year but it’s time to grind 💪

[@drewmiller2763]

Yes sir it's nonstop grind time.

[@Overtime2025]

That’s right we grinding

[@DieuvyDibantsa]

Time for the workout 💪

[@midasmvmt]

Let's get to it my man! 💪🏾

[@tomohawkcloud]

Good stuff

[@darkoandric4096]

Great workouts man, keep it up! Whats your opinion on stretching after full body workout? Do you think it is needed? I find some conflicting information online.

[@romeltarif6287]

I love ur vids man can you do pull day workout and push day dumbbells?

[@user-bd8wt6gl4p]

Muito bom! Parabéns.

[@Teedonell]

I'm doing this tomorrow 🤙🏾💪🏾

[@midasmvmt]

Let’s get it bro! 💪🏾

[@ghostk-7926]

Haven’t watched it yet, but I know it’s good!

[@midasmvmt]

I appreciate you saying that! :)

[@DanielG411]

These always seem to come just in time

[@midasmvmt]

I've got you! :)

[@user-yg1zs5ys6s]

great work❤ can you make vedios about eating and tips about some excersise (not follow alone)

[@midasmvmt]

Thanks! I'm trying to get to doing more of those this year. No worries! :)

[@Mvrderface]

would be helpful to know beforehand i was supposed to change arms in the middle.

[@pratibhamule3289]

Hello my favourite sir, Can you please add some abs workout in upper body exercises ?

[@mrigankosekharbagchi1417]

can you made a video where we can use a simple bench use in our daily lifestyle means a bench use in home

[@SCIndian89]

🔥💪🏾‼️

[@midasmvmt]

🙌🏾

[@b.3943]

Your follow along workouts are just the best💪💪💪

[@midasmvmt]

I appreciate you saying that. Thank you!

[@joelgreer2733]

Should I do this workout with other workouts or just do this 3 times a week? And how long do I do this same workout for before I change the routine?

[@actively_bored]

Any recommendation to replace the bench with? Im workout in my bedroom😭

[@ednahouse5223]

I only weight 103 lbs,oh well I will do what I can,thank you Midas MVMT FOR all your workouts .

[@midasmvmt]

Start at weights you can handle and work your way up slowly :)

[@shonking35]

Can you please do a back and shoulder dumbbell Workout without bench 😅 I have been doing your full body workout

[@midasmvmt]

Noted! I got you 🫡

[@shonking35]

@@midasmvmt thank you so much You're my body builder coach And I'm trying to get a vtaper look Like the anime character toji fushigoro So thanks 👍🏾

[@Zorahime29]

pls do a video about barbell chest-tricep no bench workout

[@midasmvmt]

Noted. Stay tuned! :)

[@Mvrderface]

only have a set of max 10kg, still doing it.

[@Timetraveler532]

Where can i find these songs ?

[@fabianmarquez1222]

Day 1 of 60 ⚡️

[@Mvrderface]

Toriyama Day 1 - 4/6. day 13 - 9/7.

[@odisaficto1169]

Hola guapo eres el mejor te digo hace un mes y no veas que feliz me haces . Estraño verte más a menudo ❤💪👍

[@cortezmcgee8269]

I only got up to 25 on the dumbbells and no adjustable bench

[@s1mbaqq]

Im on 26th day

[@karthikeyanrm3446]

Do one for lower body - strength and mass gains

[@midasmvmt]

It's definitely coming! :)

[@karthikeyanrm3446]

@@midasmvmt do one for shrinking upper body fat 😀 or something which would help us to decide upper body fat Because i do your love handles workout but at times it does reduce mass in lower body. As a result, very less mass in lower body and still more fat in upper body. A kind request

[@midasmvmt]

@@karthikeyanrm3446 It’s impossible to choose where to lose fat so you lose it all over the body at the same time. To get to your love handles, you need to reduce fat everywhere else first and replace those with muscle mass so you don’t lose size while trying to get lean:)

[@s1mbaqq]

Im on 32nd day

[@YaqubIbadullayev-jv1ll]

Let's get endurance training for shoulders, bro!❤

[@midasmvmt]

Noted! 💪🏾

[@YaqubIbadullayev-jv1ll]

@@midasmvmt Thank you teacher

[@ednahouse5223]

My Goodness 70 lbs, how about 10 lbs for me,will it work?

[@mustafaakat5445]

[@rridafitness2340]

🔥💪🏽💪🔥🏅🏆🌿👍🏽👍

[@midasmvmt]

🦾🙌🏾

[@scimitar4323]

when it says 70lbs does that mean each individual dumbell is 70? or both

[@midasmvmt]

When i use '/arm' that means for each arm. I only omit the '/arm' when it's a single dumbbell being used for the exercise. Hope that clarifies things! :)

[@926TR]

Amazing workout but why there's no abs in upper body

[@emirate5760]

Does this work chest ?

[@Inosuke_Journey]

Yessir 🫡

[@cyber_crypto]

Week 6 on cycle, lets get these gains hahah

[@jrmc78]

Timing for the exercises are not well defined in the video. Sometimes he is doing an exercise but is not the actual exercise, is the waiting time for the next one. Very confusing, when to start and when to wait for the next one

[@midasmvmt]

Everything is very clearly & CORRECTLY laid out in the video. If this format doesn't work for you, I'm sure there are lots of other out there you can check out as well.

[@madmonkeygaming6857]

Jai shree krishna

[@Nubako463]

For the wages of sin is death but the free gift of God is eternal life through Jesus Christ our Lord Romans 6:23

[@tylercobb8293]

Amen

[@I.Am.Shadow4o0]

Amen 🙏

[@user-tq7eu6nq1o]

Wazup big guy real big Arms 💪💪

[@robertzander1973]

Amen

[@SingingGirl137]

Amen

[@aksoof8919]

Bravo, that's what you need!) finally, I started adding the number of repetitions in the video)) thanks, it's convenient now)) by the way, how do you like the idea of creating an application based on your workouts that you could safely do in the gym?) preferably Google play))

[@user-bd8wt6gl4p]

Muito bom! Parabéns.