Intermediate Upper Body Lose Fat Workout — Dumbbell

Intermediate dumbbell upper body workout for fat loss. NASM OPT model focus for efficient results.

Level: intermediate · Muscle group: upper-body · Equipment: dumbbells · Duration: 45 min

Exercise Breakdown (8 exercises)

  1. 1. Dumbbell Bench Press
    3 sets · 10 reps · 75s rest
  2. 2. Dumbbell Bent-Over Row
    3 sets · 10 reps · 75s rest
  3. 3. Dumbbell Overhead Press
    3 sets · 10 reps · 60s rest
  4. 4. Dumbbell Bicep Curl
    3 sets · 12 reps · 45s rest
  5. 5. Dumbbell Triceps Extension (overhead or lying)
    3 sets · 12 reps · 45s rest
  6. 6. Dumbbell Renegade Row
    3 sets · 8 reps · 60s rest
  7. 7. Plank
    3 sets · 45s reps · 30s rest
  8. 8. Dumbbell Shoulder Raises (front and lateral - superset)
    3 sets · 12 reps · 45s rest

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