SHOULDERS, CHEST & TRICEPS Workout – Dumbbells | Tempo Week Day 1

Shoulders, triceps and chest are all challenged today! A combination of compound exercises to recruit various muscles and isolation exercises to really target the triceps… all with tempo variations, encouraging muscle growth (hypertrophy)! It will require focus and control throughout!

The timer will be on for 40 seconds each exercise with 20 seconds rest inbetween! Each exercise will be performed for 3 sets!

For this upper body workout you will need a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 17.5kg each and 9kg each.

CHEST PRESS (slow eccentric)


FLYES (slow eccentric)

FLYES (slow concentric)

SKULLCRUSHER (pause at bottom)


TRICEP PUSH UP (pause at bottom)

X1 ARM ARNOLD PRESS (slow eccentric)

DIAGONAL PRESS (pause at top)

FRONTAL RAISE (slow eccentric)


2 minutes of tricep press!!

Yes! 2 minute flat out tricep burnout to finish!

I hope you feel the your strength involved within this workout, particularly your ability to control those slow movements!


Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine:

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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