Lose belly fat and add lean muscle with best dumbbell workout for an athletic body
Try this home or gym upper-body dumbbell session, designed and used by New Body Plan’s Joe Warner, to torch calories, burn stubborn stomach fat, and sculpt lean, hard and defined muscles. If it works for him, it will work for you too!
Want to burn off that beer belly? Shift lower back fat? Get rid of those moobs?
You’re not alone. A lot of guys do. But the majority of them never realise their dream of building a better body. Why? One reason. They don’t know what they should be doing.
So, while they might have the desire to change, they simply don’t know how to change.
That’s a massive problem. But I’ve got the answer. And it’s my best dumbbell workout for fast results.
My dumbbell workout that burns fat and builds muscle!
Are you unsure of what you should be doing to build a better body? Or are you struggling for some workout inspiration? Look no further than my tried-and-tested upper-body dumbbell session.
It’s my go-to workout when I want a quick but rewarding upper-body workout that leaves me feeling on top of the world. It’s based on the training theory deployed in New Body Plan 2.0 – our most advanced and interactive exercise programme that’s already helped thousands of ordinary guys get extraordinary results.
Don’t want waste a single second of your training time? Use my workout to kick-start your journey towards the better body you want!
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The best dumbbell workout for fat loss
Torch fat and build lean muscle with this New Body Plan-inspired home or gym dumbbell workout!
How it works: This workout is made up of seven exercises. The first two moves are paired together into a superset. That means you do all the reps of the first set of the first move (1A), rest 30 seconds, then do all the reps of the first set of the second move (1B), the rest 60 seconds. Repeat this “1A-rest-1B-rest-repeat” pattern until you’ve done all five sets of both moves.
For the second superset, following the same pattern, doing four sets of 12 reps for both moves 2A and 2B. Then repeat for a third and final time with three sets of 8 reps for moves 3A and 3B.
Then do move 4, a Fat-Loss Finisher designed to burn the maximum number of calories in the fastest-possible time. The move is press-up burpees, so do all the reps of each of the five sets, sticking to the rest periods given between each set.
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1A Incline dumbbell bench press
Sets 5 Reps 10 Tempo 2010 Rest 30sec
Why? It works your chest, front shoulders and triceps.
How? Lie on an incline bench holding a dumbbell in each hand at shoulder height. Keeping your back flat against the bench and your feet flat on the floor, press the weights up until both your arms are straight.
Slowly lower the weights back down to the start position. That’s one rep. Don’t “bounce” out of the bottom into the next rep. Instead keep each rep controlled to do the perfect dumbbell bench press rep. If you don’t have access to a bench, do dumbbell floor presses instead.
Check out my incline dumbbell bench press video!
1B Chest-supported incline dumbbell row
Sets 5 Reps 10 Tempo 2010 Rest 60sec
Why? It works your upper back, biceps and forearms.
How? Lie with your chest against an incline bench holding a dumbbell in each hands with arms straight and hanging down. Without moving your chest away from the bench, row both arms up so the weights move up towards your torso. Pause and hold this position, then slowly lower the weights back down to the start position. That’s one rep. No bench? Do dumbbell bent-over rows instead.
Check out my chest-supported dumbbell row video!
2A Dumbbell shoulder press
Sets 4 Reps 12 Tempo 2010 Rest 30sec
Why? It works your shoulders and triceps.
How? Stand tall with your chest and chin up with you core engaged holding a dumbbell in each hand at shoulder height with palms facing forward. Keeping your torso stable, press the weights up directly overhead until your arms are straight. Slowly lower the weights back down to the start. That’s one rep. Don’t “bounce” into the next rep. Instead make sure each rep is smooth and controlled.
Check out my dumbbell shoulder press video!
2B Dumbbell lat raise
Sets 4 Reps 12 Tempo 1111 Rest 60sec
Why? It works your side shoulders.
How? Start in the same standing position as move 2A, except hold a light dumbbell in each hand with arms straight and by your sides. Raise your hands up and out to the sides, with a slight bend in your elbow, until the weights are at shoulder height. Pause for a second then slowly lower your hands back to the start. That’s one rep. It’s vital to prioritise good form over heavier weight with this move, because doing perfect dumbbell lat raises will build a better upper body faster.
Check out my dumbbell lateral raise video!
3A Dumbbell biceps curl
Sets 3 Reps 8 Tempo 2011 Rest 30sec
Why? It works your biceps.
How? Stand upright with a dumbbell in each hand with arms straight by your sides with palms facing forward. Keeping your chest up and elbows tight against your sides, curl the weights up to shoulder-height, then pause and squeeze your biceps hard. Slowly lower the weights back down to the start, fully flexing your triceps at the bottom to fully straighten your arms. That’s one rep.
That pause and hold at the top position, then full stretch in the bottom position, is how to do the perfect dumbbell biceps curl. Prioritise these form-guide tips and you’ll build bigger arms much faster.
Check out my dumbbell biceps curl!
3B Seated dumbbell hammer curl
Sets 3 Reps 8 Tempo 2011 Rest 60sec
Why? It works your biceps and forearms.
How? Start in the same position as move 3A, except with your palms facing in towards your thighs. This is called the neutral grip, and maintain this grip for every rep. Keep your elbows tight to your sides and curl the weights up to shoulder height, squeeze your biceps, then slowly lower the weight back to the start. That’s one rep.
Check out my dumbbell hammer curl video!
4 Press-up burpee
Sets 5 Reps 8 Tempo As fast as you can Rest 60sec
Why? It works your chest, shoulders, arms and core, as well as your heart and lungs to burn calories.
How? Stand upright with your chin and chest up, back straight, and arms by your sides. Drop down so your palms are on the floor with your knees by your chest. Kick your legs out so your body forms a straight line from head to heels. Do a press-up. Jump your knees back under your body, then jump up into the air as high as you can. As you land, go straight into the next rep.
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