Upper Body Dumbbell Workout

Good morning and happy Monday to you!  Start the week off right with this workout that will hit all the major muscles in the upper body.  I completed four sets, but two sets of each would give you a solid workout to add to your cardio of choice today.

Equipment: dumbbells, bench or mat

Program: 10-12 reps x 2 sets of each superset.  No rest between exercises.  Minimal rest between supersets.


  1. Bentover dumbbell row & supine dumbbell chest press
  2. Bentover dumbbell WIDE row & supine dumbbell NARROW chest press
  3. Supine pullovers & standing military shoulder press
  4. Standing hammer curls & supine skull crushers
  5. Not a super set, but combine and alternate between the two movements: side to front shoulder raises
What does supine mean?
1. (of a person) lying face upward.
synonyms: flat on one’s back, face upward, facing upward, flathorizontalrecumbent, stretched out
  1. “she lay supine on the sand”

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