EQUIPMENT NEEDED: Dumbbells, adjustable bench
TIME: 30 minutes
 

The pump is our prime goal with this all-dumbbell superset upper body workout.

You’ll hit chest, shoulders, back, and arms with 3 supersets and a finisher to put the icing on the cake.
 

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Intro

Dumbbell Bench Press / Dumbbell Lateral Raise

Dumbbell Row / Rear Delt Raise

Dumbbell Curl / Overhead Dumbbell Triceps Extension

Finisher

THE WORKOUT
*Rest 60-90 seconds between supersets

Superset
Dumbbell Bench Press 3×10-12
Dumbbell Lateral Raise 3×12-15

Superset
Dumbbell Row 3×10-12 (each side)
Rear Delt Raise 3×12-15

Superset
Dumbbell Curl 3×10-12
Overhead Dumbbell Triceps Extension 3×10-12

Finisher (2 minutes)
AMRAP (As Many Rounds As Possible)
8 Pushup
8 Dumbbell Hammer Curl