Dumbbell & Home Gym · Dumbbells and adjustable bench · 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 each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Dumbbell Incline Bench Press

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

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

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#2

Dumbbell Bent Over Row

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

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

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

Set 4 10 reps

All Done Swap

#3

Dumbbell Decline Bench Press

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

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

Set 1 10 - 12 reps

Set 2 10 - 12 reps

Set 3 10 - 12 reps

All Done Swap

#4

Dumbbell Lying Rear Delt Row

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

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

Set 1 15 reps

Set 2 15 reps

Set 3 15 reps

All Done Swap