Caroline Girvan - 20 Minute HARD Upper Body Workout with Dumbbells

20 minutes may seem a short duration for a workout but when you combine slow and controlled movements with great technique and continuous thinking as you lift and lower with compound movements and structured rest you can accomplish a lot in those 20 minutes! We can look forward to hitting those arms towards the end! For this upper body workout you will need some dumbbells, a mat and a chair of bodyweight dips! The dumbbells I am using for your reference are 17.5kg each however I use 2 x 6kg each for the shoulders and biceps! X3 40/20 CHEST PRESS 40/40/40/40/40/40 SINGLE ARM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 40/40/40 then 20 rest X3 REAR DELT FLYES DIAGONAL RAISES SHOULDER PRESS X3 40/20 DIPS X1 40/20/40 HAMMER CURL HOLD HAMMER CURL X1 40/20/40 PALMS UP CURL HOLD! PALMS UP CURL FINISHER! 20/20/20/20 ALTERNATING LATERAL RAISES PARTIALS! ALTERNATING LATERAL RAISES PARTIALS! I have called this workout ‘HARD’ as that was exactly my thought throughout many of these exercises… it was hard to ensure I was controlling the dumbbell during the lowering portion! You will see what I mean when you come to the back, shoulder and bicep portion!! Take your time, breathe and feel your strength and ability to control with each rep!!