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Dumbbell & Bench Upper Body

A 4-week upper-body program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. You need dumbbells and a bench: flat and incline presses, flyes, one-arm rows, seated press, biceps and triceps. 5 exercises, 3–4 sets of 10–12 reps; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 17 sets

Week 1, Mon — Chest + back + arms

  • Flat Dumbbell Bench Press
    Chest
    • 10 kg × 10 reps
    • 10 kg × 10 reps
    • 10 kg × 10 reps
    • 10 kg × 10 reps
  • One-Arm Dumbbell Row
    Back
    • 10 kg × 10 reps
    • 10 kg × 10 reps
    • 10 kg × 10 reps
    • 10 kg × 10 reps
  • Seated Dumbbell Press
    Shoulders
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
  • Incline Dumbbell Biceps Curl
    Arms
    • 6 kg × 12 reps
    • 6 kg × 12 reps
    • 6 kg × 12 reps
  • Seated Dumbbell Skull Crusher
    Arms
    • 8 kg × 12 reps
    • 8 kg × 12 reps
    • 8 kg × 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 16 sets
  • Incline Dumbbell Bench Press — Chest
  • Flat Dumbbell Flyes — Chest
  • One-Arm Dumbbell Row — Back
  • Seated Dumbbell Front Raise (Front Delts) — Shoulders
  • Hammer Curl — Arms
Day 55 exercises · 16 sets
  • Seated Dumbbell Press — Shoulders
  • Dumbbell Pullover — Chest
  • Seated Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Dumbbell Concentration Curl — Arms
  • Seated Dumbbell Triceps Extension — Arms
Day 85 exercises · 17 sets
  • Flat Dumbbell Bench Press — Chest
  • One-Arm Dumbbell Row — Back
  • Seated Dumbbell Press — Shoulders
  • Incline Dumbbell Biceps Curl — Arms
  • Seated Dumbbell Skull Crusher — Arms
Day 105 exercises · 16 sets
  • Incline Dumbbell Bench Press — Chest
  • Flat Dumbbell Flyes — Chest
  • One-Arm Dumbbell Row — Back
  • Seated Dumbbell Front Raise (Front Delts) — Shoulders
  • Hammer Curl — Arms
Day 125 exercises · 16 sets
  • Seated Dumbbell Press — Shoulders
  • Dumbbell Pullover — Chest
  • Seated Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Dumbbell Concentration Curl — Arms
  • Seated Dumbbell Triceps Extension — Arms
Day 155 exercises · 17 sets
  • Flat Dumbbell Bench Press — Chest
  • One-Arm Dumbbell Row — Back
  • Seated Dumbbell Press — Shoulders
  • Incline Dumbbell Biceps Curl — Arms
  • Seated Dumbbell Skull Crusher — Arms

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Dumbbell & Bench Upper Body | Training plans | Workouter