Dumbbell-Only Upper Body Workout

Hey there, my boss babes!

Right now, we’ll be doing an higher physique workout focusing on our chest, again, shoulders, triceps, and biceps! You may simply do that workout proper from dwelling. All you may want for this workout are some dumbbells (or another weights you might have!).

Be at liberty to take screenshots of the three workout diagrams included within the video earlier than and after the workout to simply take this workout with you!

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Please see down beneath for the total written workout.

After all, most significantly, always remember that your health objectives are fueled additionally by way of your vitamin, so at all times keep in mind to remain per each your vitamin & coaching.


1) Ground Press | 4×15 reps
2) a. Squeeze Press | 12 reps
b. Cranium Crushers | 15 reps
c. Relaxation for 1-2 minutes
d. Repeat a-c for a complete of 4x.

3) Single-Arm Dumbbell Rows | 4×12 reps/arm
4) Arnold Press | 4×12-15 reps
5) a. Entrance to Lateral Raises | 10-12 reps
b. Bent-Over Rear Delt Flyes | 12-15 reps
c. Relaxation for 1-2 minutes
d. Repeat a-c for a complete of 4x.

6) a. Dumbbell Overhead Triceps Extensions | 12-15 reps
b. 21s
c. Relaxation for 1-2 minutes
d. Repeat a-c for a complete of 4x.


My workout guides:

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  1. What’s up, guys?! 👋🏼
    ✨SOUL 15% off discount code: “NAOMI”
    Link to shop in the description!
    ❎Be sure to check the description for the full written workout & take screenshots 📸 of the 3 workout diagrams included right before and after the workout!
    Have a great workout! 🤩🙌🏼🔥

  2. you’re seriously my favorite fitness youtuber! you’re WAY underrated and yet you provide such top quality, informational and research based videos. thank you so much for providing such quality and well thought out content for free Naomi- you’re changing lives for the better and I’ll always support you!! 🙂 much love xoxo

  3. Thank you for being so thorough. I like it that you tell us when to (properly) breath because even if breathing is so easy to do, sometimes people still don't know when to inhale or exhale when they're performing the movement. 👍👌 I'm enjoying all your videos!

  4. I stumbled across your content last year and you have been my virtual trainer ever since! lols So far I've lost about 40 lbs in my weight loss journey and I want to say thank you for everything you've taught me!!! I'm not done yet but I have come so far and a part of that is because of you!! When I first started this journey I couldn't afford a pt and wasn't sure where to start exactly. However, because of your content, I'm able to walk into the gym like a boss and have my full workout for the day ready to go!! Seriously, thank you!!

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