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Get Bigger, Faster, and Stronger with this Dumbbell Back, Shoulders, and Arm Circuit

Today’s…

workout of the day, we are going to be doing a Dumbbell Back, Shoulders, and Arm Circuit. This is a great workout to build lean muscle mass and strength.

Cardio Round 1…

For today’s cardio, we will be doing a 10 minute jog on the treadmill. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead or with a 10 minute incline walk on the treadmill.

Circuit…

For our circuit today we are going to be focusing on back, shoulders, and arms using nothing but dumbbells. This is a 10 exercise workout broken out into 3 circuits, which we will do 4 times. We will do each exercise for a desired amount of reps before moving onto the next. After each round take about a 30 second break. 
 

Abs…

For abs we are going to do 3 different exercises a desired amount of reps for each of them. We will do abs for a total of 3 rounds. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.

Dumbbell Back, Shoulders, and Arm Circuit:

Dumbbell Back, Shoulders, and Arm Circuit

Cardio:

 – 10 minute jog or incline walk

  

– 4 rounds of the following:

    – 10 reps of Dumbbell shrug

   – 10 reps of Dumbbell shoulder press

   – 10 reps of Dumbbell bent over row

   – 10 reps of Dumbbell lateral raises

 

– 4 rounds of the following:

   – 10 reps of Dumbbell Arnold press

   – 10 reps of Dumbbell front raises

   – 10 reps of Dumbbell one arm row

 

– 4 rounds of the following:

   – 10 reps of Dumbbell standing bicep curl

   – 10 reps of Dumbbell one arm tricep extension

   – 10 reps of Dumbbell curl with static hold

 

– 3 rounds of the following:

   – 10 reps of Weighted toe touches

   – 10 reps of Weighted v-ups

   – 10 reps of Weighted boat

 

 

 

 

   

Dumbbell Shrugs:

Dumbbell Shoulder Press:

Dumbbell Bent over Row:

Dumbbell Lateral Raises:

Dumbbell Arnold Press:

Dumbbell Front Raises:

Dumbbell One arm Row:

Standing Bicep Curls:

Dumbbell One arm Tricep Extension:

Dumbbell Curl with Static Hold:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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