Dumbbell Upper Body Workout | Back, Chest, Shoulders & Arms

This is the Day 1 workout from our 8 Week Stronger Challenge, a proven program designed to build strength, muscle, and power from home. No more second-guessing your workouts, just follow along and get results. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts added every week in 2026. Start here → https://tiffxdan.com/membership/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Adjustable Dumbbells → https://bit.ly/nuo560sand Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ Equipment: 2-3 sets of dumbbells (a full range or adjustable dumbbells is recommended, but a set of light, medium & heavy dumbbells will work) Bench (optional but recommended for better depth and range of motion) Workout mat (optional) Workout Structure: Quick Warm Up Main Workout: Upper Body Strength Circuits (Focused on Back, Chest, Shoulders, Arms, & Abs) Intervals: 30 sec work, 30 sec rest // repeat each circuit 2x Finisher: 3 exercises, 30 sec each 00:00 Dumbbell Upper Body Workout Warm Up // 30x6 00:25 Arm Circles 00:55 Chest Openers 01:25 Push Ups 01:55 Blast Off Plank 02:25 Plank Shoulder Taps 02:55 Tricep Stretch Main Workout: Back // 30/30 03:55 1a. Bent Over Row R 04:55 1b. Bent Over Row L Repeat 07:55 2a. Gorilla Rows 08:55 2b. Dumbbell Pullover Repeat Chest & Shoulders // 30/30 11:55 3a. Chest Press 12:55 3b. Lateral Raise Repeat 15:55 4a. Chest Fly 16:55 4b. Seated Shoulder Press Repeat Arms // 30/30 19:55 5a. Curls - Supinated Grip 20:55 5b. Overhead Tricep Extension Repeat 23:55 6a. Zottman Curl 24:55 6b. Tricep Push Ups Repeat Abs // 40/10 27:50 7a. Russian Twists 28:40 7b. Leg Switches & Crunch Repeat 31:10 8a. Crunch 32:00 8b. Extend to Tuck Repeat Finisher // 30/30/30 34:50 9a. Hammer Curl 35:20 9b. Hammer Press 35:50 9c. Hammer Curl to Press 36:40 Cool Down & Stretch Thanks for supporting our YouTube channel. We couldn’t do any of this without you! -- TIFF x DAN DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!