30 min UPPER BODY Workout COMPLEX SETS with dumbbells (Chest, Back, Shoulder, Biceps, Triceps) 

In this 30 min UPPER BODY Workout COMPLEX SETS with dumbbells we will bring the basic effective exercises back but will perform them in a complex format. We will have 10x complex sets of 2,5 minutes long with push & Pull exercises for the upper body with 30 seconds of rest in between. We will be targeting Chest, back, shoulder, Biceps & triceps.
In each complex set We will perform each exercise for 10x reps after each other till the time is up! So if you are working with lighter dumbbells you are able to do more reps in total and of course with heavier weights you will be a bit lower but remember that more weight will have more impact on the muscle and will increase the total intensity!
After the first 5x complex set there will be a 50 second water-break.
The weights of my dumbbells for this workout are:
2x 5KG
2x 10KG
2x 18KG
The Gear that I am using:
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In case you want to increase the intensity of the workout you can use heavier weights and if you like to increase the volume, you can do this routine for 2x rounds in a row (Based on your fitness level).
Please make sure to do a proper warming up before starting the workout:
• Dynamic Stretch Full B...
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LET’ S GOOOOOOO!
COMPLEX 01
Overhead Press (2x10kg)
Bent Over Row (2x18kg)
COMPLEX 02
Incline Chest Press (2x18kg)
Elevated Pullover (1x18kg)
COMPLEX 03
Elevated Deep Push Up (BW)
Alt. Strict Row (2x18kg)
COMPLEX 04
X-Raises (2x5kg)
Upright Row (2x10kg)
COMPLEX 05
Seated Overhead Triceps Extension (1x10kg)
Hammer Curl (2x10kg)
COMPLEX 06
Bent Over Back Pull (2x10kg)
Dips (BW)
COMPLEX 07
Lying Dumbbell Hover Press (1x18kg)
Chest Dumbbell Fly (2x10kg)
COMPLEX 08
Bent Over Hanging Row (1x18kg)
Narrow Dumbbell Press (2x10kg)
COMPLEX 09
Shrugs (2x18kg)
5x 5x Explosive Overhead Press (1x18kg)
COMPLEX 10
Wide Seated Concentration Curl (1x18kg)
Skull Crusher To Narrow Press (2x10kg)
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