This Lockdown-Proof Home Workout Delivers An Insane Upper-Body Pump

David Morton
·4-min read
Photo credit: Hiraman - Getty Images
Photo credit: Hiraman - Getty Images

From Men's Health

We’re all back training in our living rooms and garages, which is all well and good. But without a plan it’s harder to make progress at home. Fortunately, Men’s Health fitness editor Andrew Tracey has the solution for you. With three workouts per week released on Mondays, Wednesdays and Fridays, all you need is a pair of dumbbells. If you’ve only got a kettlebell or a single dumbbell, you’ll find ways to adapt movements where necessary.

This workout is broken down into two sections- a mass inducing ‘AMRAP’ density block, where you’re aiming to rack up as many muscle building reps as possibly in a 15 minute window, resting only as necessary to catch your breath.

Pay close attention to nailing your form and tempo on each rep, and don’t be afraid to drop reps as the fatigue creeps up. Make a note of your total reps for future reference.

This is followed after a short reprieve by a skin splitting, high rep, ‘fastest finish’ circuit. Your aim here? Get all four rounds ticked off as quickly as possible whilst maintaining impeccable form.

WEEK ONE

Wednesday: Lower Body

WEEK TWO

Monday: Lower Body

15-MINUTE AMRAP

1) Dumbbell See-Saw Press x 5-10 (Each arm)

Grab a pair of dumbbells and lift them onto your shoulders. Press one bell overhead explosively until your arm is fully locked out (A). Lower it back to your shoulder and simultaneously press the opposite arm overhead (B). Alternate in this fashion, keeping the dumbbells in constant motion. Stay sub maximal but aim for 5-10 on each arm, per set.

One bell? Perform 5-10 reps on your weaker arm, before switching and matching reps with the other side.

2) Chin-ups x 5-10

Nothing compliments a big set of shoulders quite like an even bigger back. Grasp a bar with an underhand grip, palms towards your face. Lift your feet from the floor, hanging freely with straight arms (A). Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position. Repeat, breaking up into as many sets as necessary to maintain good form. No pull-up bar? Try this doorway hack.

5 minutes rest, then...

AS FAST AS POSSIBLE

4 rounds of:

1) Double Dumbbell Devils Press x 5

Holding both dumbbells, drop down into a press-up position and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead (B). Lower under control. Once you’ve done five, try to keep your bells in hand and roll straight into your cleans.

Only one bell? Alternate sides each rep.

2) Dumbbell Hang Clean x 10

Stand up from your last devil’s press and hold your bells at your sides, hinge at the hips to lower them to your knees (A). Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.

One 'bell? Perform 5 left, 5 right, 5 left, 5 right.

3) Burpee x 15

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). Once you’ve done 15, get your hands on your bells and go straight into push-ups

4) Push-Up on Dumbbells x 20

After your final burpee get your hands on your bells and create a strong plank position with your hands on the dumbbells. Your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head (A). Flex at the elbow, lowering your body, and pause as your chest touches the floor (B). Push up explosively. Repeat.

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