Upper Body Strength Workout - Build Muscle Fast!

Get ready to build serious upper body strength with this 20 minute dumbbell workout you can do at home! We're hitting chest, back, shoulders, biceps, and triceps with a killer mix of pressing, pulling, and isolation moves.

🔥 282 calories burned during this workout - results will vary depending on your weight, effort, etc.

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Workout Details
Equipment: dumbbells (I’m using 20-30 lbs), bench (optional)
Format: HIIT with dumbbells
Intervals: 30s work, 15s rest
Finisher: 30s work x4, minimal rest

💬 Drop a comment when you’re done! Let me know how you did and if you want more workouts like this!

00:00 Intro

Warm-Up // 30x6/Minimal Rest
00:25 Chest Opener Butt Kicks
00:55 W Press
01:25 Arm Circles
01:55 Plank Toe Touches
02:25 Push Ups
02:55 Bird Dogs

Workout // 30/15

03:55 Overhead Twist Press
04:40 Bent Over Row Neutral Grip
05:25 Renegade Row
06:10 Arnold Press
06:55 Alt Hammer Curl to Press
07:40 Reverse Fly
08:25 Dumbbell Push Ups
09:10 Plank Dumbbell Drag
09:55 Single Arm Snatch R
10:40 Single Arm Snatch L
11:25 Chest Press
12:10 Chest Fly
12:55 Alternating Front Raise
13:40 Zottman Curl
14:25 Upright Row
15:10 Overhead Triceps Extension
15:55 Bicep Curls
16:40 Bent Over Wide Row
17:25 Iso Hold Curls
18:10 Dumbbell Pullover
18:55 Lateral Raise
19:40 Bent Over Row Supinated Grip
20:25 Dumbbell Punches - 10 lbs
21:10 Tricep Dips

Finisher // 30/30/30
21:55 Plank Toe Touches
22:25 Wide Push Ups
22:55 Plank Row
23:25 Double Snatch

#DumbbellHIIT #UpperBodyWorkout #hiitworkout

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!