20 MIN UPPER BODY WORKOUT (DUMBBELLS ONLY)
Vložit
- čas přidán 29. 06. 2024
- Get ready for one of the best Home Upper Body Workouts of your LIFE! Let's do this! A dumbbell only upper body workout that you can do from the comfort of your own home! This workout is perfect to grow your biceps, forearms, back, chest, shoulders and triceps!
This video is full length which means you can just follow along with whatever I'm doing. If you need extra rest, just pause the video. If you don't need a rest - watch it the whole way through.
You can hit this home workout 1-2 x per week - and if you wanted to keep active on your other days - be sure to check out my other workouts!
Outfit in this video is from Gymshark.
Be A Visionary: gym.sh/Shop-Fraser2
👉Coaching Programs: www.fraserwilsonfitness.com
👉Subscribe: (goo.gl/84uFTA)
👉Clothes by Gymshark: gym.sh/Shop-Fraser2
ADD ME ON:
Instagram: / fraserwilsonfit
Facebook: / fraserwilsonfit
Snapchat: FraserWilsonFit
Music:
Ship Wrek, Zookeepers & Trauzers - Vessel [NCS Release]:
• Ship Wrek, Zookeepers ...
Mangoo - Happi (ft. bby ivy) [NCS Release]:
• Mangoo - Happi (ft. bb...
Heuse & Zeus x Crona - Pill (feat. Emma Sameth) [NCS Release]:
• Heuse & Zeus x Crona -...
Chris Coral feat. AdamAlexander - Lies (Killrude Remix):
• Chris Coral feat. Adam...
Diamond Eyes - 23 [NCS Release]:
• Diamond Eyes - 23 | Me...
Warriyo - Mortals (feat. Laura Brehm) [NCS Release]:
• Warriyo - Mortals (fea... - Zábava
you have absolutely no idea how much the little notes and the clapping at the end meant. thank u.
The clapping is the best part
Factss
This so much
Right bro
yea i say that toooo ! !!!! ! ! !
Fraser,
Along with healthy changes to my diet, I have been using your 15-20 minute workout videos 4x a week plus some cardio for about 9 months.
I have lost 55lbs and I am in the best shape of my life! My mental health also improved dramatically!
Thank you for these videos, they have meant the world to me and so many others
Thats great man! Keep it up king💪🏻
Good job. For me im tryin to gain weight by working out
Yeah....WHAT HE SAID.....I AGREE 100% with Justin👍
keep pushing brother, you got this
In a week how many times did u do this 15-20 minit workout can u share with me ? Im newbie and trying to build muscle and im skinny taller asf
When you do this work out so much you know the transition of every song.
😂😂true
Yes
U also know the next exercise 💪🏽
nah fr LOL
Did you build muscle from this workout
the clapping at the end makes me smile more than the fact that i’m getting progress and actual muscles
Decent workout. Would you consider displaying an 'Up next: *exercise name*' 5/10 seconds before the next exercise comes up? I was constantly rewinding towards the end because I was in the wrong position for the move as there wasn't any indicator
Came here to write exactly that. A tiny bit of notice on screen would be perfect.
The dude on the screen is the indicator mate
I usually watch the whole video first just to have an idea what he's gonna do (Or atleast check if there's some routine that I would be having difficulty of). Also, if I lost 3-5secs from watching him do the exercise, I subtract 3-5secs from my rest time. But, yeah, an additional heads-up would do, or small screen on the coming exercise.
FFS
He included it in the latest uploaded videos
0:10 DB curl Press
0:43 Dumbbell Laterals
-Rest
1:41 Dumbbell Drag cur
2:12 Dumbbell drag curl
-Rest
3:12 Dumbbell Extensions
4:13 Upright Rows
-Rest
5:12 Alternate Hammers
-Rest
6:12 Dumbbell Row
-Rest
7:11 Arnold Press
-Rest
8:13 Dumbbell Rowbacks
-Rest
9:12 Twisting Front Raise
9:41 Dumbbell Curls
10:12 Dumbbell Shrugs
-Rest
11:12 Dumbbell Flies
11:42 Lying Ext
-Rest
12:41 Dumbbell Pullover
13:12 Flat Press
-Rest
14:12 Renegade Row
-Rest
15:12 Around the World fly
-Rest
16:12 L Sit Press
-Rest
17:12 Dumbbell push up
-Rest
18:11 Back Ext
18:43 Diamond Push up
19:13 Rear delt Row
19:44 Dumbbell Press
You are a great human being
Ur a legend
Ur a beast man. Cheers
legend
just as goated as this workout
Could you do a 20 min leg workout w/ dumbbells? ✌🏻
He already has one
Huge leg at home only dumbbells
Yeah but that one is 15 minutes and it's lit👌
Plz do it
Would like to see a 20 min one too🤘
Portugal 🇵🇹
This is not just a workout it's a motivation
exactly...
How?
@@LunarOnYT how u doin?
@@M2D7 then educate us
I was looking for a 20 minute upper body workout so badly. But other videos were shit
U posted this at the right time .love you and thank you for everything
ikr it pisses me off when I try find a video but all of them is just them explaining what you're gonna do next but with this video he just gets straight to the point which is exactly what i'm looking for great video
the little clap he does at the end for us is all the encouragement i need for these
I didn't know what u meant by that "clapping" until i did the workout and hell ye that clap was everything
Your workouts are the only ones that I do on a regular basis! Love them!!! Very well formulated 🙏
Great workout, no talking, love the variety, perfect length, more please 😊
Thank you so much it’s only been 2 weeks and I already see big progress! Thank you so much
Freaking great workout brother. Thanks for providing such content for us all , especially given these crapppy times. You're a legend. Keep it up :)
i'm a girl so i've only been watching those female fitness trainer videos on youtube, but never felt challenged enough. that was until i found this video! i love this exercise, it really activates all my muscles and working out becomes fun and challenging again! thank you so much for doing what you do ❤
Same yo holy shit
Finally a new dumbbell video! Keep em coming! Thanks for doing these. Best workout videos on CZcams
Just want to say thanks been doing your work out every day really enjoying it! Keep up the great work 💪😊
best one yet! I love these dumbbell only workouts!
Awesome workout series!!! 20 minutes but always moving and shifting muscle groups. Love it.
so proud of myself for finishing this. this was rough! i loved it!
Thought this was easy until I started feeling the burn. Love the workout
Now I'm watching your video's at work lol.... Mentally preparing my workout routine for when I get home. Can't wait!!!
Champion!!! You're the best fitness trainer I've seen to date, really💪🏽❤️
This is absolutely a great workout. I just came from covid and my body is really down. I couldn't even lift what I normally lift. I was lifting 18 kilos per dumbell and now I'm back to 4 kilos per dumbell. I didn't want to push myself and I wanted to go slow but sure and your workout is a great help. The clap at the end man I felt that. The push-ups were crazy. Cheers!
Honestly I don’t say this often on CZcams. But I love this channel so much... thank you so much for your amazing reliable and consistent content.
Glad you like it sir, I’m his manager 👍🏼.
Love your workout videos I started working out two weeks ago and feeling great keep making your videos it motivates me!!! 😀👍💪 Thank you!!
Just wanted to say thank you! Videos are great and get straight to it. It's helped me to start getting my arms to where I want them to be. I really appreciate it.
For some exercises I use 10kg/DB, for some 6/kg - through all these working 30-sec sets it’s like AMRAP to me. Quite challenging but I feel tension in muscles for few hours after the workout. It’s my second week with this routine.
Thanks bro I’m new to this so hopefully I can build muscle and keep this exercises up❗️❗️
another day, feeling great after this. thanks man 🙏
This workout was so wonderful! I do like the encouragement under the workout. I also tried this workout on my channel and I am looking forward to trying more of your workouts. Thanks Fraser
This was the best upper body workout which I have came accross! Sir you're a legend.
The only video I've seen with Stay Focused during rest period, I can so easily get distracted, look at my phone ect and the whole thing loses momentum and I just give up and I'll do it later. Love the small but vital details in your vids.
Have tried a few online upper body work outs but always come back to this one. had to have a break due to broken wrist but back on it. Nice intense 20 min upper body pump for 49 year old like me.
Just recently started working out and have been loving the videos keep up the good work mate
Thank you, new subscriber. Trying to get bigger arms, this gonna be my daily routine for a while, Salute from London 💪🏿✊🏿👊🏿
Thanks man. Just what I needed for NZ lockdown 🤙
great work out! Would be super helpful to show a preview of the next exercise coming up though, as I found it sometimes hard to scramble and get into position on time. Maybe during the rests you could write / display picture in picture the next moves coming up
Thank you fraser for this super set and for the massive amount of consideration to take rest between . I can feel the soreness on my arms and shoulders most esp which i love to workout most
Wanted this bro! Really appreciate your work!
Can we see your weekly workout routines (gym and/or home)? Legend 💪🏻✌️
Now this is a workout, thanks for the video helps a ton!
I have combined your workouts and I get an awesome workout and feeling great the entire day. Thank you!!!!!!!
Absolute king. Videos are easy to follow.
We gotta see a lower body workout too!!
thanks man, I really enjoyed this workout, it's suitable for all levels, it's challenging but possible and can keep people motivated!
depends on the weights tho
Ayy ayyy Fraser gang from Romania🇷🇴❤️ Needed this workout man🤙🏼
Your channel is the greatest teacher for a beginner. Keep it up man more success to you!!
Finally! I've been doing the arm one and the chest/shoulder one for so long now hahah
Sameee
@@bruceosa8735 we got this...2021 is our yeah hahah
Same
Same here. This one is awesome!!
Yo any updates a year later?
Keep up the good work Fraser :D You have inspired me to transform :D
I do all my training on the garage floor at home. These are excellent workouts especially when limited foe time. Thank you
Excellent workout! Been lazy for the last year, and been looking for something to get me warmed up to re-join the gym.
I think I might just hold off on the gym membership for now; this was an amazing, dynamic workout, both in pace and structure. I particularly, enjoyed the fact that Fraser dispensed with the long-winded coaching, and went straight into the routine without intro or explanation! Thank you for taking the time to share!
I like how we went turbo mode at the end there haha
Awesome training!
Ive been doing this workout for 15 days! Ofcourse with rest every 2 days. I went from 79 to 75kg. Im proud that I lose 4kg and I can feel the change in my mental health! My target is 65kg, i'll be updating here for my next weight loss update :)
congrats man! so proud
kepp going! aim higher, aim not to lose weight but to gain muscle though. good job though!
@@guardiancrown9632 thanks! I've been planning to do that as well :)
@@kaylee-zh7mf thanks man!
Update: down to 72kg today :)
i use this video every upper body day and for some reason seeing him clap at the end is such motivation and happiness
Do more workouts with dumbbells!! Very good! Thanks Fraser!
Hope I'm not the only girl here lol
Thanks for upper body workouts, been doing them for some time and I can definitely see results. I've become much stronger and my posture is great.
omg Me too!!! (i am a man)
@@mikebazinga982 🤣🤣
Okay I lost one arm and a half with this workout but 👏🏽 thanks fot making your videos so simple and without too much boring introduction 💯
Thanks for the workout and I love you very much fraser Wilson♥️💪
amazing, thank you for this workout and the kind notes 😁
Me who doesn’t have dumbbells: **proceeds to use three year old brother**
Used your bodyweight
Dumbbell push-ups aren’t going to be good...
@@calisthenicszone428 how?
@Zagros thanks
Yeah I have a three year old brother who’s heavy so I use him sometimes I just carry him 😂
Right when I was getting tired of the arm dumbbell one😂
Bro same I had been doing it for the last few months
@@kadenmcknight8207 good results ?
@@itsmelonnz4962 yessir
@@itsmelonnz4962 great but booooring after doing them for few months :DD
@@kadenmcknight8207 mee too
Thanks for the workout bro. My day has started off good 💪🏿
I was surprised because all of the other videos have an intro of some sort but this one surprised me since you just go straight into it. Love it
Hi!
Perfect for beginners!!! 5kg for me to start but I’ll increase sometime.
Will defo follow the fella for other exercises 👍🏻
I do this workout every week on my upper calisthenics day. I’d love another one to throw in rotation!
Perfect video. Exactly what I was looking for. Thank you.
I really enjoy these workout routine, good job my friend 👏👏👏
i’ve been doing this for abt 3 months and i’ve noticed a huge change in my upper body espically arms, as a skinny guy this feels so rewarding TY for this bro
How often in a week?
train like 5 times a week and have 2 rest days
Your videos should be on all top results. You just go straight to the actual workout without any bs. I use a lot of your videos almost daily, thanks man.
I like that there's no talking. Captions are so helpful!
Love this workout every time I do it.
Started 75kg last month, and now I'm 66kg thank you!
How tall are u in cm?
@@floppy8769 165cm sir
@@danieltam8978 👑
@@floppy8769 why??
Me too I was 67kg and now I'm 65 after 2 and a half week of fasting and strength training, cardio and hiit/core plus I only take 900 below calories a day I also have shred day where I take 800 below calorie
Damn this was a burner 🔥 Thanks man 💪🏾
Another workout thx fraser keep up the great work I've never gotten a heart from fraser yet
This workout was awesome. I had such a blast that I wanted to do more than 20m. Nice music 👍🏼
LETS GOOOOO 💯🔥🔥
Firstttttt for the algo
I lost 6kg in 1 month because of this workout. Thanks man
Yess Fraser great workout keep it up 🙏❤💪🙏
Good luck man you are the best i have ever seen. with your workouts i feel pretty better thanks so much dude❤
I just finished working out and then I saw this notification 🙂🙂
the clap at the end means so much thank you 🙏🏼
By far the best upper body balanced workout!
dude i love ur dumbbell workouts so much 🙌🏻
Thank you for motivating me back to working out
Diet and consistency is they key brother gl it’s alright to have a cheat meal every now and then as well Dw enjoy life
Getting the job done in your impressive home gym Fraser. I can understand why you partnered with GymShark because those "shark teeth" are certainly awesome mate....
Appreciate that Rob! It was a perfect fit haha
@Mark TechTV I was wondering the same thing actually, just to see how strong he is😂
i love it, i’m a beginner and i’m doing these at home!
I really needed this
I was struggling trying to find a good upper body workout then you hit me with this big thanks man
Progress on this workout?
@@yahir3395 doing pretty good sometimes if it doesn’t feel enough just go for it again or just up your weights
as a 14 year old teenager doing this for half an year now i must really thank you for your videos theyve been helping me quite a lot
What results did you get
@@allanenano46 got a ton of muscle on the arms... the first thing i noticed were my triceps growing quite quickly
How many lbs?
@@drakonator1394 im from india so idk about lbs but i gaurantee you that it was quite a satisfactory amount
@@riannajar7648 chest grow hui kya
Thanks Fraser. Greetings from Scotland 🏴
That one was killer almost had to pause the video you do great at having a variety of workouts that's around the world fly I've never heard of but it's a blaster for sure.
Thanks my bro...I needed something like this for quarantine so badly💪🏽🔥
During rests, you should tell us what the next set is maybe around 5-10 seconds before. It's useful for people who just started watching this workout.
bro i gotta apologise for the amount of times i'm sworn at you.. but thank you, really appreciate these work out videos. you have over 100 views from me so far. starting to see progress. cheers!
Thank you Fraser. Great workout 🙌
What a full range of exercises in this workout! All very effective in their own ways, but might be better to have some more repetition of some to do multiple sets instead of so many single sets of all different exercises. That’s just my honest opinion, & totally fine if anyone disagrees with me here. Either way, this definitely hits the full upper body with the selection of exercises.
all i do is 4 sets to failure of pushups supersetted with bodyweight rows using a pull-up bar, then 4 sets to failure of bodyweight triceps overhead extensions supersetted with contentration curls, then 3-4 sets of shrugs to failure with 4second holds at the top each rep and i call it a day, 1 day on 1 day off. I don't train legs because lucky me i have good leg genes and i have big legs without even trying to mantain the size (i used to train legs super hard and kept the muscle i got for some reason lol)
does this look ok for covid workout? so far i gained 2kilograms bw in this whole covid situation, my upper body got bigger, specially arms, fat didn't really change, eating 4k calories while sitting 80% of the day lol
I just keep going through the “rest”time til next one to get more out of it so I wont put the dumbbells down
Been a month and will keep doing this after and after with 6kg dumbells. My arm noticeably a little bit bigger than before doing this, 3 times a week and drink protein right after workout finish. Though, the clapping after workout is the one that makes me come here again and again. Gotta sub him asap.
Can u pls tell me the details like how many times a day u do it
@@yesterday1476 just 1 time, i dont do exercise very much but this workouts never stops.
@@yesterday1476 and when i began to feel not really tired the same i was on the first day, i started add one more session
Subbed 100% and thank you for the content. One thing i would be happy to see for beginners is while resting , adding a short clip of the next exercise that is going to come. Otherwise we are losing a few seconds. Thx again man
Appreciate these videos! stay strong 🤘🧡