At Home Upper Body With Only Bench and Dumbbells

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Full upper body routine using only an incline bench with free weights. Meant to be done at home. Hits all muscles of upper body. Includes a push day and a pull day. Leg and core exercises not included

By Jonas Miller

Upper

Dumbbell Incline Bench Press

3 sets x 6-7 reps

Dumbbell Standing One Arm Curl Over Incline Bench

2 sets

Incline Row

3 sets

Dumbbell Seated Lateral Raise

2 sets x 5-7 reps

Seated Shoulder Press

2 sets x 9-13 reps

Lying Single Extension

2 sets

Dumbbell One Arm Triceps Extension

2 sets

Pull

Incline Row

3 sets

Dumbbell Pullover (VERSION 2)

3 sets

Incline Rear Lateral Raise

2 sets

Dumbbell Incline Curl

2 sets x 10-13 reps

Dumbbell One Arm Hammer Preacher Curl

2 sets

Push

Dumbbell Incline Bench Press

3 sets x 6-7 reps

Dumbbell Seated Lateral Raise

2 sets x 5-7 reps

Seated Shoulder Press

2 sets x 9-13 reps

Lying Single Extension

3 sets

Fly

2 sets x 12 reps

Bicep + Forearm day

Dumbbell Incline Curl

3 sets x 10-13 reps

Dumbbell One Arm Hammer Preacher Curl

3 sets

Dumbbell Standing One Arm Curl Over Incline Bench

2 sets

Over Bench Wrist Curl

3 sets

Over Bench Revers Wrist Curl

3 sets

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