1 Hour UPPER BODY WORKOUT with DUMBBELLS | Build Strength & Muscle | Week 2 | ONE Series

Welcome to Week 2 Day 4 of the ONE Series. Time to build upper body strength and muscle with this 1 hour upper body dumbbell workout. 📥 GET THE 6-WEEK CALENDAR: https://www.teamchrisedi.com/

Today we are taking things up a level with an extra 5 seconds added to our straight sets in Block 1, which means more time under tension, more control, and more opportunity to challenge your muscles.

This follow along workout is designed to help you build strength, improve muscular endurance, and stay consistent with a structured training plan you can follow from home. All you need is a set of dumbbells, a bench, and your energy to show up and put in the work.

In today’s workout:
Block 1: Straight sets with 45 seconds of work to progress from Week 1
Block 2: Dumbbell drop sets to push the upper body even further
Block 3: Upper body circuit to finish strong

The ONE Series is a free 6-week strength and muscle building program here on YouTube with 4 workouts per week. Every session is a full follow along workout with warm up and cool down included, so all you have to do is press play and train with us.

Download your free calendar and program guide here: https://www.teamchrisedi.com/
Equipment needed:

Dumbbells
Bench
Exercise mat

If you’re enjoying the ONE Series, make sure to subscribe so you don’t miss the next workout and can stay on track with the program.
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0:00

0:39 - Warm Up

Block 1 - Straight sets (2-3 Sets/exercise)

6:32 - 1-1-2-2 Chest Press
10:22 - Rotational Row (R/L)
14:42 - 1-1-2-2 Shoulder Press
18:33 - Pinwheel to Rotational Curl
22:23 - Lying OH Tri Ext

Block 2 - Drop Sets (2 rounds)

26:38 - Seated Rotational Cheat Row
28:48 - Fly to Neutral Press
30:58 - Single DB Front Raise
33:07 - Standing OH Tri Ext
35:18 - Supported Incline Curls

Block 3 - Circuit (2 rounds)

48:36 - Front Lateral Raises
49:38 - Pronated Kickback or OH Tri Ext (R)
50:41 - Low Fly (R)
51:36 - Pronated Kickback or OH Tri Ext (L)
52:35 - Low Fly (L)
53:36 - Rainbow Raise
54:35 - Shoulder Taps

1:03:11 - Cool Down
Weights used:

▸ Chris:
50lbs/22.5kg
45lbs/20kg
35lbs/16kg
26lbs/12kg
20lbs/9kg

▸ Edi:
45lbs/20kg
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg
11lbs/5kg


#upperbodyworkout #oneseries #1hourworkout #chrisandedi
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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.

Видео 1 Hour UPPER BODY WORKOUT with DUMBBELLS | Build Strength & Muscle | Week 2 | ONE Series канала Chris & Edi