Total Upper Body Dumbbell Workout

Thanks! Share it with your friends!


Do NOT go to the gym before you watch this video:

What’s up Sixpackshortcutters!

Today I’ve got an awesome workout for you that will work your entire upper body. This is a great workout to do if you want to get your beach ready body up for the summer, and it’s also a great way to work your entire upper body at home in just a few minutes.

Here’s the breakdown:

Back: One Arm Dumbbell Rows (10 reps)
Chest: Clapping Push-Ups (10 reps)
Shoulders: Standing Dumbbell Press (10 reps)
Biceps: Dumbbell Curls (10 reps)
Triceps: Triceps Extensions (10 reps)
Traps: Shrugs (20 reps)

How to put it all together:

do all the exercises with the reps I laid out above, and this will be 1 round. Do 4 rounds to complete the entire workout.

I’ll demonstrate the form for these exercises in this video. Be sure to follow the form of the exercises that I demonstrate so that you stay safe, and so the exercises are effective for getting you ripped.

Hope you liked the workout and drop a comment below to let me know how you did.

And I have to warn you…you should NOT go to the gym before you watch this free video:

In there I show you why most popular ways of getting in shape — like long slow cardio, bodybuilder style weight training, and doing lots of ab exercises — are a waste of time if you want to get a ripped body and six pack abs. I’ll also show you the controversial new style of training I use instead called Afterburn Training.

Is Afterburn Training the 1 proven shortcut to six pack abs? Watch the video and decide for yourself!

Train hard,


PS — Use this link to share the video with your friends on Facebook!


Mark van Tienen says:

This is exactly what I was looking for! I’m getting a pair of dumbbells and
with that I can train my whole upper body. No need to go to the gym 🙂

Dizzle D Shiznit says:

Someone please help! After I do my routine upper body workout my muscles
feel pumped, jacked, and are the way I want them to be. So then about half
an hour after doing my workout, and having a protein shake I feel like my
workout was worth nothing, and they like retract to regular size, and stay
that way until my next workout. Is this because my blood pressure is
increased during my workout, or because I am doing something wrong?
Essentially my whole goal is to gain muscle mass, and it just doesn’t seem
to be cutting it anymore. Someone please comment back!!!!

mark jones says:

Total Upper Body Dumbbell Workout: What do you
lot think of this lad he seems to no what he is on about ? 

☠ Ðragoon'sÐestiny ☠ says:

A lot of people criticize Mike Chang, but is this a good beginner total
upper body workout? I’m a beginner, but I can do clap pushups easily.

Iswandy says:

Hey Mike Chang , I am just 13 yrs old tbh and I carry 7kgs dumbbel . How
many times should I do ? Pls dun use rep or lbs bcuz I dun understand them
.. use kg and times pls ty 🙂 im 162cm and 62.78kg :)

Cody Riddle says:

the weight lift behind the head “like u lifting the ceiling” its hard for
to do that since i dont have a good spine and my shoulders are not even.

2gunTommygun says:

Just did this workout. Is it normal for 1 arm to be tighter then the other

KuMaR K.c. says:

Copy And paste Into Google Fat Blast Furnace and you’ll learn how certain
foods ‘explode’ in your stomach.

Joakim Wiik says:

I am a beginner of this kind of training. I’m 19 years old, I am massivly
overweight 253 pounds to be exact. Luckily i am surrounded with mountains
and stiff hills so cardio (i believe it’s called) is not an issue for me.
However doing this kind of stuff is really new to me. But this video was
very helpful so thanks mate, i try and keep this on every other day now.

The issue for me is am i doing it right? I found myself banging my neck
against the dumbbell often as i did the 20 tricep extentions. I will try
and get used to it i guess.

Do you have any tips for beginners? anything that can help me, the main
goal is to lose weight, and that involves wokouts.
Thanks again.

Parachute216Reg says:

this dude is good, I do all his training

GamingTheBox says:

Ive been doing this but every other day, done it twice so far, so in a
couple months e.g 3months will I see any definition, like just a little bit

Hawk Eire says:

This guy is sound, he gets to the point quickly and shows you the shit you
need to know. Plus this work out is some good stuff once you get around to
round 4 your pumping, I adjust the reps and weight accordingly. 

EASTSIDE33161 says:

I been watching this dude for almost 4 yrs now my ass still fat

harsh tiwari says:

I’m 15 and i m using 10 pounds of weight
Shall i go forward with this cycle of working out
will it effect my growth ? (I m a skinny boy)

Oliver Saunders says:

I love how he says “its only 50Ibs” but he is tired almost as soon as he

Joseph Gilbert says:

Thanks for this block of information. Here is a tip for you. Take cuts in
the video so you can catch your breath. It was making me feel out of breath
to hear you huff and puff haha.

BubHub Gaming says:

If I do 10 pressups 150 situps and 60 jump squats daily is it too much

vReign___ says:

Thanks so much for the traps workout tip. 🙂 It really helps and I feel
them burning each time I’m working out on them.

Brandt Routh says:

Is this an every other day work out or can you consistently do it for 5 day
work out week

Daniel Hofius says:

This is a good work out. I’ve done it for a good 2 months and can notice a
difference. Not only do I notice a difference others do too. I incorporate
this work out first then I do resistance bands and kettle bell swings… A
good hour work out 3 days a week. Then its on too cardio for the other
three days.

Kaloian Marinov says:

This workout is for building muscles right? It’s not for fat loosing right?

cuseNY252 says:

nice upperbody interval. it’s very helpful. Also thanks for the tip on

Andri Coste says:

Hey Mike, I’m 16 years old And I have doing this workout for about 3 weeks
And now i have starting feel a little pain below the stomach I want to know
if that is Natural or I have a serious problem please answer me because I
really need help. Thanks

anth nico says:

I am doing this workout with 3sets of each exercide 3 times a week with
10kg dumbells, how long before results please anyone?

Dalton says:

GUYS PLEASE HELP!!! I just started working out TODAY, I want to build
muscle on my whole upper body, I’m a pretty small guy, about 160. Would 30
pound dumbbells show improvement in a couple of months? and How many times
a day should I do this whole workout?

adam ant says:

has anyone tried this and does it work?

WhiteListBro says:

I have three pound dumbbells. How many reps do you recommend?

lame video producer says:

uh, in the describtion, you wrote tri ex is 10 reps. but on the board, it’s
20. could you fix it, please ?

asim kumar shorma says:

hi everyone ,if anyone else needs to find out about weight lifting exercise
routines try Basarto Weightlifter Warrior Blueprint (do a search on google
) ? Ive heard some amazing things about it and my work buddy got excellent
results with it.

rippedmonsters says:



JesseMoshe says:

How long is it ideal wait (to let the muscles rest and rebuild) between
each upper body workout? Also, what are some ideal foods to eat afterwords
(Carbs or Protein)?

4tures says:

@Dealwiththe Bob, I would recommend doing this particular routine at least
three days a week. It is important to give your muscles a chance to repair
themselves, 24-36 hours. And also be sure to eat protein after your
workout. This helps with your building muscles after a workout. I never use
the shakes, I’m not trying to really bulk up, but eggs, eggs, eggs. One of
your healthiest sources of protein. If you do this workout three days a
week you should notice a difference in about three weeks.
If you want to burn fat, make sure you are watching your calorie intake.
You want to burn more calories in a day than you consume. He has a great
video on choosing lean meats and talks more about proteins and calories.
I’m still fairly new to the gym scene, I’m just telling you what has worked
for me so far.

TheGame on says:

its one set?

RetributionFollower says:

Guys does this workout actually work? Can someone tell me their results
after doing this workout? Much appreciated :)

TheBrainlessGamerz says:

Mike,you probably won’t reply to this comment since this video is 2 years
old,but I’d really appreciate it if you did,thanks.i’m 13 years old and i
feel like it’s about time to add some muscle,im doing these workouts but
only have 5kg dumbells available to me,and me parents don’t want me to do
these exercises, so i’m unable to purchase heavier dumbbells,do you think i
should stick with these 5kg’s for a while(they’re doing ok but i could go
atleast 10kg).Thanks. 

tass fer says:

so how often should I do this? like 3 times in a week or more or less??

Deirdre McCready says:

Now this is better than half the other people’s video’s on upper body


superb man u have done a great job

MD Falak says:

Im beginner … can I try this steps ?? 

Jesus Melendrez says:

Dude you’re awesome! I do your workouts now and they’re helping so much.
Thank you for your time and dedication!

Furri says:

Can you help me I weigh 153.5 pounds I’m 12 years old but I am “5,6”

Write a comment


CommentLuv badge