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Foundations Upper | BurnIt Build 🔥

Get ready to pump up your upper body with this 40-minute workout routine that only requires two pieces of equipment - dumbbells and a bench/deck step. The weights/reps are set to 12 by default but can be easily customized to your preference. Once saved, follow these simple steps: 1 - Click the ‘more button’ (it’s the three dots) located at the top right corner. 2 - Click ‘Update targets’. 3 - Overwrite with yours

  • 40 minutes
  • Intermediate
  • Biceps · Chest · Upper Back · Shoulders · Forearms · Triceps

Interests

Bootcamp Build muscle Toning Weight management Calisthenics

Anatomy

Equipment

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Dumbbell

Aerobic Step

Bench

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Exercises

Main Workout

Build muscle and endurance with this routine that mixes traditional muscle building with calisthenics. With higher reps and lower rests, this workout is perfect for a muscular endurance bootcamp.

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Elevated Pike Press
Advanced
Shoulders
Set Reps
1 12
Rest - 00:30
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Dumbbell Hammer Curls on Incline Bench
Beginner
Forearms | Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Tricep Dips on Bench
Intermediate
Triceps
Set Time (s)
1 45
Rest - 00:30
2 45
Rest - 00:30
Chest Flyes on Flat Bench with Dumbbells
Intermediate
Chest
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Seated Arnold Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Single Arm Dumbbell Row Pronated Grip on Bench
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Standing Dumbbell Bicep Wide Curl Supinated Grip
Intermediate
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Seated Overhead Tricep Extension with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 01:00

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

🔥 BurnIt Burnout🔥

AMRAP (as many reps as possible). How many reps can you get in a certain amount of time? 🤔

Press up to Renegade Row with Dumbbells
Intermediate
Upper Back | Chest
Set Reps Weight (kg) Time (s)
1 - 12 45
Rest - 01:00
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps Time (s)
1 - 45

Created by

Leon Ward’s BurnIt
Personal trainer

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