View this plan on Fitain

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

Don't have the equipment you need? Click to order from one of our affiliated partners.

Dumbbell

Aerobic Step

Bench

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

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 Shoulder 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 Press Ups Bodyweight
Intermediate
Chest
Set Reps Time (s)
1 - 45

Created by

Leon Ward’s BurnIt
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.