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The other week I wrote an article with lower body workout to help you all get ready for shorts weather (you can check out the article HERE). But I can’t forget about the other half of you! This arm workout is exactly what you need to confidently rock a tank top this summer. Plus, all you need is a pair of dumbbells! (I personally LOVE my Bowflex adjustable dumbbells. Check out my review of them here.)

I designed this workout to target the entire upper body. So you will feel this in your chest, back, shoulders, biceps, and triceps. If you have multiple sets of dumbbells, that’s great. You will probably want heavier weights for the chest and back exercises, and then maybe lighter for the shoulders, biceps, and triceps. But if you only have one pair of dumbbells, don’t worry, you’ll still get an amazing workout! (In need of a pair of cheap dumbbells? Check these out)

Before we get into the actual workout, let me explain the format. Everything will be done in supersets of 3 sets of 15 reps. So all that means is you will be doing two exercises back-to-back with minimal rest in between. Each exercise you will do 3 sets of 15 reps. So let’s take the warmup below for example. You will do 15 reps of the walking plank and then 15 reps of the Superman. Then you will rest for 30-60 seconds and repeat two more times (for a total of three sets).

Upper Body Workout!


Number of Sets

Number of Reps


Walking Plank

3 sets 30 seconds each
Superset #1:

Bent-over Row

3 sets 15 reps
Superset #2:

Curl to overhead press
Tricep kickback

3 sets 15 reps
Superset #3:

Chest fly
Rear delt fly

3 sets 15 reps
Superset #4:

Bicep curl
Lateral raises

3 sets 15 reps

Do this workout about 1-3 times a week for toned, tank top ready arms in no time! If you’re unfamiliar with an exercise, make sure to look it up on Google/YouTube before attempting. Ready for more?! Then check out my Lean Strength 8 Week Workout Guide. It has 8 weeks of workouts to help you burn fat, build lean muscle, and increase strength!

Did you try this workout?? Comment below and let me know what you think!

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