Day 48 of EPIC | Intense Bodyweight and Dumbbell Upper Body Workout

Total upper body workout using bodyweight and dumbbells as resistance to help strengthen the arms, shoulders, chest, back and core!
For this upper body workout, you will need a pair of dumbbells, a mat and a chair to rest hand on for single arm rows and dips. The dumbbells I am using for your reference are 12.5kg x 2 and 8kg x 2. You can of course use one pair of dumbbells!
I am using the chair for some seated shoulders however you can stand if preferred! I also use the chair for pull overs but again, this is not required. You can perform pullovers on the mat; just ensure dumbbell is is held parallel to mat so you can get a deeper stretch without hitting the mat so soon.
If you prefer not to place feet on chair, simple perform push ups instead of decline push ups and pike push ups with feet on the mat.
The timer will be on for 45 seconds of work, 15 seconds to get ready for next exercise!
Remember to go at a moderate pace, particularly when pressing overhead. During the lowering part of an exercise such as bent over rows, lateral raises, sweeps etc it is the eccentric movement that a lot of work happens so really focused on this part of the lift... you should try to lower as slowly as feasible!
With the skull crusher push ups, push the outsides of the hands into the mat to extend the arms. You can perform tricep or diamond instead to strength the triceps if you prefer.
SHOULDER PRESSALTERNATING PRESSSINGLE ARM PRESSSINGLE ARM PRESS (switch)
ARNOLD PRESS90° HOLD TO OPENCHEST PRESS1 x SLOW PUSH UP
PALMS FACING PRESS
PUSH UPSFLYESWIDE PUSH UPS
DIAMOND PRESS
DIAMOND PRESS PUSH UP
TRICEP PRESSTRICEP PRESS PUSH UPSKULL CRUSHER
SKULL CRUSHER PUSH UPS
LYING OVERHEAD EXTENSION
DIPSSINGLE ARM ROW
SINGLE ARM ROW (switch)
SINGLE ARM SUPINE ROWSINGLE ARM SUPINE ROW (switch)
PULL OVERSWEEP (one side)
SWEEP (switch)
ALT RENEGADE ROW TO PUSH UPSCAPULAR PUSH UPSLATERAL RAISESPIKE PUSH UP (on chair or mat)
ALT FRONTAL RAISES
FRONTAL RAISE (x 1 DB)
ALT UPRIGHT ROW
PLANK FEET WALK IN
AROUND THE WORLD
DECLINE PUSH UPS
KNEEL HAMMER CURL TO PRESS
KNEEL HAMMER CURL TO PRESS (opp)
WIDE CURLSALT CURLSPALMS FACING IN ROW TO CURL
CURL PULSES
Finisher: 20/20/20
DIPS/HOLD/DIPS
This finisher is a tough one.. make sure you don’t hold your breath!
Remember to have fun!! It’s ok to stop... when I stop I consider it a positive as I’m pushing myself.. not simply doing the motions. Also this is limited rest with the exercises grouped so various movements all on the shoulders for example with only 15 seconds rest!
Enjoy and be proud!!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases