Dumbbell & Home Gym · Dumbbells · Intermediate

Dumbbell Upper Body Power & Chest Sculpt

A dedicated upper body dumbbell session delivering high mechanical tension across the pectoralis major, clavicular head, latissimus dorsi, and rear delts.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Dumbbell Incline Bench Press

pectorals · dumbbell · 4 Sets × 8 - 10 reps · 75s rest

Maintain a solid arch and drive the dumbbells up and slightly inward without clanking them at the top.

Done Swap

#2

Dumbbell Bent Over Row

upper back · dumbbell · 4 Sets × 10 reps · 60s rest

Row the dumbbells along the thigh line to engage the lat fibers while stabilizing the core.

Done Swap

#3

Dumbbell Decline Bench Press

pectorals · dumbbell · 3 Sets × 10 - 12 reps · 60s rest

Decline pressing emphasizes lower pectoral recruitment while minimizing anterior shoulder stress.

Done Swap

#4

Dumbbell Lying Rear Delt Row

upper back · dumbbell · 3 Sets × 15 reps · 45s rest

Lie chest-down on the incline bench to eliminate lower back cheating and strictly isolate the rear delts.

Done Swap