Workout · Muscle
20-Minute Upper Body Pump
A dumbbell circuit for chest, back and shoulders: moderate weights, short rest and plenty of time under tension.
Length
20 min
Level
Beginner
Format
Circuit
Equipment
Dumbbells, Bench
Your session
Saved on this device
Muscle grows with consistent volume close to effort. This quick upper-body circuit stacks it up in under half an hour.
Pick weights you can lift for 12 good reps with two left in the tank.
4 rounds
45 seconds rest between rounds
- 112 reps
- 212 reps
- 310 reps
- 415 reps
- 512 reps