Build-a-Combo Upper Body Workout | Pumps & Iron

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Build-a-Combo Upper Body Workout - Grab a set of dumbbells for this 20-minute upper body workout. It


We’re taking a little break from HIIT and tabatas this week. This 20-minute upper body workout is broken up into three sections. We’ll build a combo of dumbbell exercises over 90-second pushes. This one was super challenging for me—as you’ll see by my facial expressions throughout the video lol.

Build-a-Combo Upper Body Workout

EQUIPMENT NEEDED

  • Set of medium-light dumbbells I’d recommend having two sets on hand, a slightly heavier set and then a lighter drop set. I’m using a set of 8-lbs and 5-lbs (I use the 5’s for most of it).

This workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

  • 15 sec Movement A
  • 30 sec Movement A + Movement B
  • 30 sec Movement A + Movement B + Movement C
  • 15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Build-a-Combo Upper Body Workout - Grab a set of dumbbells for this 20-minute upper body workout. It's broken up into three circuits, during which you'll build exercise combos. Video included! #workout #fitness #armworkout #upperbodyworkout #workoutvideo

Workout Breakdown

COMBO 1 – Biceps

See 2:30 in the above video for a preview of the exercise. To modify, use lighter weights.

  • Bent Lateral Rotation
  • + Lateral Extension
  • + Wide Biceps Curl

COMBO 2 – Triceps

See 8:59 in the above video for a preview of…

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