Top 12 strength training with dumbbells for arms, shoulders, back and chest from Fitness Blender

Strong muscles of the upper body is necessary not only to improve the quality of the body from the viewpoint of the aesthetic component, but also for qualitative performance of many exercises including abdomen, buttocks and thighs. We offer you our new collection: 15 strength training with dumbbells for arms, shoulders, back and chest from Fitness Blender to strengthen and tone muscles.

From the variety of exercises Fitness Blender we have chosen only those that include strength training with dumbbells to develop the muscles of the upper body (arms, shoulders, chest, back). For some programs you will also need a bench. The program lasts 20-50 minutes, most of them already include a warm-up and stretching.

Strength training for the upper body will have a different purpose depending on the number of repetitions and the weight of the dumbbells you choose:

• 5-8 reps in the approach is suitable for those who work on the growth of muscle mass;
• 12-14 repetitions in the approach of choice for those working to boost the power;
• 16-20 repetitions in the approach of choice for those working on endurance and muscle tone.

Accordingly, the lower the repetitions, the bonlichi weight you need to use. Choose a dumbbell weight so that the last repetition of the approach was performed at the maximum muscle tension. For biceps, triceps and shoulders the weight of dumbbells should take less. For larger muscle groups, e.g. chest and backcan take the weight anymore.

We offer 2 group workouts from FitnessBlender for upper body:

• with a small number of repetitions on the score (each exercise is performed for 8-10 repetitions in the approach)
• with a large number of repetitions at a time (each exercise is performed for 45 seconds)

Training of the first group to perform better for those who have in the presence of heavy dumbbells and who are willing to work on muscle mass. Training of the second group are suitable for those who just want to work on muscle tone your upper body.

FitnessBlender: three ready-made complex for weight loss

Strength training with a small number of repetitions

1. Upper Body Muscle Building Workout

• Duration: 21 min
• Difficulty: 3
• Calories: 120-280 kcal
• Equipment: dumbbell, bench
• Without a warm-up and cool-down

In this program, Daniel has prepared for you 12 different exercises. The exercises are divided into 3 groups, 4 exercises in each group. Each exercise is performed for 10 repetitions in one approach. Between groups exercise assumes a small break.

Exercises: Chest Press, Bent Over Row, Decline Chest Press, Incline Row; Overhead Press, Dumbbell Pullover, Lateral Raise, Side Dumbbell Pullover; Overhead Tricep Extension, Hammer Curl, Tricep Kickback, Bicep Curl.

2. Best Upper Body Workout for Toned Arms, Shoulders & Upper Back

• Duration: 25 minutes
• Difficulty: 3
• Calories: 125-225 calories
• Equipment: dumbbells
• With warm-up and hitch

This power workout for upper body includes 3 rounds 2 exercises each round. Each round is repeated in 2 sets + small Burnout. Perform exercises in 10 repetitions. Kelly uses dumbbells from 2kg to 8kg.

Exercises: Hammer Curl, Bentover Tricep Extension, Chest Fly, Reverse Fly, Overhead Press, Dumbbell Pulllover.

3. Strong, Lean, Toned Arms, Chest and Shoulders Workout

• Duration: 30 minutes
• Difficulty: 3
• Calories: kcal 155-279
• Equipment: dumbbells
• With warm-up and hitch

This superset workout for arms, shoulders, chest and back includes 6 exercises divided into 3 rounds. Each round is repeated in 3 sets, the exercise is done in 8 repetitions.

Exercise: Close Bridge Press, Bentover Row, Close, Lateral/Ventral Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.

4. Strength Training for Arms and Shoulders

• Duration: 35 minutes
• Difficulty: 3
• Calories: kcal 140-385
• Equipment: dumbbells
• Without a warm-up and cool-down

In this strength training for arms and shoulders cooked 4 rounds 2 exercises each round. Each round is repeated in 3 sets, exercises performed for 10 repetitions.

Exercises: Over Head Press, Curl, Lateral Raise, Overhead Tricep Extension-Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.

5. Upper Body Workout for Strength with Descending Reps

• Duration: 38 minutes
• Difficulty: 4
• Calories: kcal 214-399
• Equipment: dumbbells
• With warm-up and hitch

In this workout for each exercise you will perform 3 sets: 10 reps, then 8 reps and then 6 reps. With the decreasing number of reps you will increase weight of dumbbells. This approach will help you develop endurance and work on building muscle and strength. You will find a small number of repetitions of each exercise, weight dumbbells, you can take more.

Exercises: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise.

6. Functional Upper Body Strength – Weight Training for the Upper Body

• Duration: 38 minutes
• Difficulty: 3
• Calories: kcal 245-588
• Equipment: dumbbell, bench
• With warm-up and hitch

This program runs on the familiar pattern: 6 exercises, 3 rounds 2 exercises each round. Each round is repeated in 3 sets of exercises in 10 repetitions.

Exercise: Alternating Chest Press, Alternating Row, Close, Alternating Shoulder Press, Alternating Dumbbell Pullover, Alternating Tricep Extension Alternating Bicep Curl.

7. Upper Body Strength Workout – Guaranteed Muscle Burnout

• Duration: 40 minutes
• Difficulty: 4
• Calories: kcal 200-640
• Equipment: dumbbell, bench
• With warm-up and hitch

In this 40-minute workout Daniel made 6 classical exercises, which are divided into 3 rounds. The exercise is done 10 reps, each round is repeated in 3 sets. In the end you will find Burnout Round of 6 exercises.

Exercises: Chest Fly, Bentover Reverse Fly, Lateral Raise, Pullover, Tricep Extension, Bicep Curl Burnout Round: Push Up, Wide Bentover Row, Shoulder Press, Pullover, Tricep Dip, Hammer Curl.

8. Upper Body Arms, Shoulders, Upper Back Workout

• Duration: 40 minutes
• Difficulty: 4
• Calories: kcal 198-435
• Equipment: dumbbells
• With warm-up and hitch

This strength training for the upper body is very diverse. It includes 18 different exercises, which are divided into 3 rounds. Each exercise is performed in single sets of 10 repetitions. Between rounds you will have a small break. Kelly uses dumbbells from 2kg to 8kg.

Exercises: Chest Fly, Bent Over Fly, A Ventral Raise, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Chest Press, Dumbbell Row Wide L&R, Shoulder Press, Dumbbell Pullover Palms Up, Overhead Tricep Extension, Bicep Curl; Close Chest Press, Dumbbell Row, Close, Lateral Raise Palm Down, Side Pullover, Tricep Dip, Overhand Curl.

9. Upper Body Superset Workout for Arms, Shoulders and Upper Back

• Duration: 50 minutes
• Difficulty: 3
• Calories: kcal 275-536
• Equipment: dumbbells
• With warm-up and hitch

In this workout for 50 minutes Kelly have prepared for you 14 exercises. Exercises divided into 7 rounds, rounds are repeated in 2 sets. Perform each exercise for 8 reps. Training is long, so you can take extra breaks between rounds.

Exercises: Chest Fly, Reverse Fly, Bicep Curls, Bent Over Tricep Extension, Lateral Raise, Bent Over Rear Raise, Ventral Raise, Pull Over Plus a Narrow Press, Row Plus Rotation and Extension Roundabout Push Up, Lateral Raise and Cross, Bent Over Shrug, Rotating Curl, Skull Crusher.

Strength training for the upper body on time

1. Fun Upper Body Workout for Great Arms & Shoulders

• Duration: 28 minutes
• Difficulty: 3
• Calories: 140-280 kcal
• Equipment: dumbbells
• Without a warm-up, but with a hitch

In this exercise for the upper body consisted of 18 different exercises, so you are guaranteed not to be bored. Each exercise is performed 1 time under the scheme 45 seconds work, 20 seconds rest. There is a combined exercise of several muscle groups, and pulsing exercises for greater muscle concentration.

Exercise: Reverse Fly + Pulses; Chest Fly + Pulses; Pullover + Crunch; Overhead Press; Tricep Extension + Close Row; Curl + Arnold Press; Chest Press + Bridge; Wide Row + Plank; Lateral & Ventral Raises; Side Pullover; Cadence Curl; Halo Extension; Traveling Push Up; Back Bow Pull; Arm Circles; Antagonistic Wide & Narrow Pulldown; Tricep Dips; Walkdown + Pulls.

2. Functional Upper Body Workout for Strength and Coordination

• Duration: 33 minutes
• Difficulty: 4
• Calories: kcal 191-351
• Equipment: dumbbells
• With warm-up and hitch

In this workout for the upper body from Fitness Blender you will find 4 rounds 2 exercises each round. Each round is repeated in 2 sets. The following schedule is proposed to complete: 45 seconds work, 15 seconds rest. At the end of the program a small Burnout Round of the four exercises.

Exercises: Bicep Curl, Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.

3. Upper Body Strength Workout for Arms, Shoulders, Chest & Back

• Duration: 34 minutes
• Difficulty: 3
• Calories: kcal 188-347
• Equipment: dumbbell, bench
• With warm-up and hitch

In this exercise you will find 24 unique exercises that are performed in one approach according to the scheme 45 seconds work and 15 seconds rest. In total, the program included 4 groups of exercises:

• Group 1 (chest and back)
• Group 2 (shoulders and latissimus dorsi)
• Group 3 (biceps and triceps)
• Group 4 (the rotator cuff)

If you want to work on other muscle groups with coaches Fitness Blender, be sure to take a look:

• Top 15 strength training with dumbbells for the legs and buttocks from FitnessBlender
• Top 12 cardio workouts from FitnessBlender, with emphasis on the stomach
• Top 9 strength training Total Body with dumbbells full body from FitnessBlender