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Upper Body Dumbbell Workout Routine FREE workout, nutrition & motivation VIDEOS at www.ConikiTV.com Con Micropoulos Upper body Dumbell workout, chest press, dumbbell rows, shoulder press, dumbbell curls, lying dumbbell tricep extensions I’m Con Micropoulos and I’m from ConikiTV. I want to do another workout today. Today I’ll just be using dumbbells and I’ll be doing a full body workout using dumbbells and then we’ll use what we call a reverse pyramid structure which means I’ll start it for the light and do 12 reps and then I increase the weights well and do 10 and then 8 and 6 and I’ll finish off at 12. Okay, so I’ll be using power blocks which are a fully adjustable dumbbell and I change really, really easily. All the information regarding you know those dumbbells and the way to get from etecetera will be on my website so just watch the workout. I use the power blocks because they are really quick to change. Those hips about done goes on the market by the friend a minute risk it takes a long time to change the weights and power blocks fast. Okay so I’ll do it now so watch here we go. Dumbbell Chest Press x 12/10/8/6 12 reps Okay so as you saw I just did the dumbbell launches first day and I use a power block and start off with a light weight and I’ll do 12 reps and I’m going swap the area of did 10 and 8 and 6 and the 6 were quite a challenging and then you listen you know I drop it right back to what I did for reps but this one might be 12. This is the hard point for the chest, okay. Dumbbell Rows x 12/10/8/6/12 reps Now we’re going to do Rows for the back, we’re going to do shoulders, biceps and triceps so it is far to get just for the sake of youtube to 10 minutes I’m going to show you 8 set of each exercise so you’re going to have your form but okay so I’ll start off with this row so meaning on the bench my hands is you got here. I’m going to reach out and grab the dumbbell like this alright so you’ll turn around. So this is what it looks like. Now we’re going to do this side at the back white over it. Equally and detain and continue to increase the I’ll do 8 then 6 then I’ll drop the weight slightly to one of these for 8 reps and I’ll do 12 of them so I’ll get my right hand as I’m doing now then my left and then back and forth to finish the whole set. This is the swipe that I have at the base and at the top. Okay so basically just repeat that a couple of times 12/10/8/6 and 12 and that’s your rows now. I’ll move on into shoulders. Dumbbell Shoulder Press x12/10/8/6/12 reps Okay so I’m going to do a seated dumbbell press or shoulder press soft away which will increase just one before right. We’ll just do one set to get the hang of it. Okay which one I paid attention to is nicely the dumbbells are always found to the— . Well perhaps my hands the dumbbells this happens pressure straight up hold and then slowly coming down. Control. Always have a nice especially when you press this thing. You can them up relax during 8 part of the ring. There is no risking suddenly you put away down to make one before 4 then 10 then 8 then 6 progressively increasing all the way through. Once you finish your 6 reps you drop the reps slightly to what you did for 8 and you didn’t do it for 12 so that is my last work of the dumbbell shoulder press. Now we move on to curls. Dumbell Curls x 12/10/8/6/12 reps I don’t allow my elbow to protrude forward so he will be an example of 3 do that that’s simply resting get down on the wrist. The ostentation of the bicep maybe we’ll start to 12 reps and increase the weight provided in and do 10 then increase it again and then increase it again and do 6 and then drop the weight to what you did for 8 and do as many as you can hopefully up to around 12. You can get the 12 as simply maybe to arrange it’s just largely. Again always control it up and always control it down. We leave it the rest of it is to one to get inventory say it’s the last one. Okay so now move on to tric

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