Strong & Sleeveless I
Upper Body | Dumbbells | All Levels
This is a strength workout. To effectively train strength…keep a workout log of your workouts. Track the weight used, reps, and sets. Repeat these exercises weekly and progress the sets, reps, then weight.
- Light and medium dumbbells
- Look over the workout below to make sure you’re familiar with each exercise. Click on the red icon to watch a quick demo video.
- Complete a 5-10min general warm-up.
- Get started!
1A. Dumbbell Shoulder Press (neutral grip): 12 reps, light-med wt.
1B. Dumbbell Bent Over Row (neutral grip) 12 reps, med wt.
1C. Rest: 15-60secs
Repeat 1A-1C for 2-4 Sets
2A. Dumbbell Front Raises: 12 reps, light wt.
2B. Dumbbell Standing Back Flys: 12 reps, light to med wt.
2C. Rest: 15-60secs
Repeat 2A-2C for 2-4 Sets
C1. Crunches: 25-50 reps
C2. Seated Rotations: 25-50 reps (left & right is 1)
C3. Contralateral Supermans: 5-10 reps each (left & right is 1)
C4. Rest: 0-15secs
Repeat C1-C3 for 2-4 Sets
Try it in our app!
Have a better experience with our app. You can track your workout stats, view your progress history, have an entire 12 week program–calendar included, integrate your smart watch, Myfitnesspal, and so much more.
Post a post workout picture and tag #outrightfitness #homeworkouts on a social media platform so we can applaud your work!
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