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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

Interests

Bootcamp Build muscle Toning Weight management

Exercises

Dumbbell Bench Press
Beginner
Chest
Set Reps Weight (kg)
1 12 -
Rest - 00:30
2 12 -
Rest - 00:30
Elevated Pike Press
Advanced
Shoulders
Set Reps
1 14
Rest - 00:30
Dumbbell Bent Over Row (Leaning)
Beginner
Upper Back
Set Reps Weight (kg)
1 12 -
2 12 -
Rest - 00:30
Dumbbell Incline Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 12 -
Rest - 00:30
2 12 -
Rest - 00:30
Bench Dip
Intermediate
Triceps
Set Reps Time (s)
1 - 45
Rest - 00:30
2 - 45
Rest - 00:30
Dumbbell Chest Fly
Intermediate
Chest
Set Reps Weight (kg)
1 - 12
Rest - 00:30
Dumbbell Seated Arnold Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:30
Dumbbell Bent Over Row (Wide Grip)
Beginner
Upper Back
Set Reps Weight (kg)
1 12 -
2 12 -
Rest - 00:30
Dumbbell Bicep Curl (Wide Grip)
Intermediate
Biceps
Set Reps Weight (kg)
1 12 -
Rest - 00:30
2 12 -
Rest - 00:30
Dumbbell Seated Overhead Tricep Extension
Intermediate
Triceps
Set Reps Weight (kg)
1 12 -
Rest - 00:30
2 12 -
Rest - 00:30

🔥 BurnIt Burnout🔥

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

Dumbbell Renegade Row
Intermediate
Upper Back | Chest
Set Reps Weight (kg) Time (s)
1 - - 45
Rest - 00:30
Push Up
Intermediate
Chest
Set Reps Time (s)
1 - 45

Created by

Leon Ward’s BurnIt
Personal trainer

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