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Foundations Upper | BurnIt Build 🔥

This routine focuses on upper body and only requires 2 pieces of kit - Dumbbells and a Bench/Deck step. If the gym is busy or you only have access to limited equipment, this plan has you covered!

  • 45 minutes
  • Intermediate
  • Dumbbell · Deck Step · Bench
  • Biceps · Chest · Upper Back · Shoulders · Forearms · Triceps
Bootcamp Build muscle Toning Weight management
Dumbbell Bench Press
Reps | Weight (kg)
Rest
Elevated Pike Press
Reps
Rest
Dumbbell Bent Over Row (Leaning)
Reps | Weight (kg)
Rest
Dumbbell Incline Hammer Curl
Reps | Weight (kg)
Rest
Bench Dip
Reps | Time (s)
Rest
Dumbbell Chest Fly
Reps | Weight (kg)
Rest
Dumbbell Seated Arnold Press
Reps | Weight (kg)
Rest
Dumbbell Bent Over Row (Wide Grip)
Reps | Weight (kg)
Rest
Dumbbell Bicep Curl (Wide Grip)
Reps | Weight (kg)
Rest
Dumbbell Seated Overhead Tricep Extension
Reps | Weight (kg)
Rest
AMRAP Section Next
🔥 BurnIt Burnout🔥

✔️ AMRAP (as many reps as possible) ✔️ 45s

Dumbbell Renegade Row
Reps | Weight (kg) | Time (s)
Rest
Standard Push Ups
Reps | Time (s)