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7-Day Dumbbell Workout Program: Strengthen Your Core and Upper Body


Welcome to our 7-day dumbbell workout program designed to target and strengthen your core and upper body. This program is perfect for those looking to enhance their upper body strength, improve core stability, and develop a well-rounded physique using just a pair of dumbbells. Get ready to challenge yourself and take your fitness journey to the next level.


Day 1: Chest and Core

  • Dumbbell Chest Press: 3 sets of 10-12 reps

  • Dumbbell Flyes: 3 sets of 10-12 reps

  • Push-Ups: 3 sets of 10-12 reps

  • Plank: 3 sets of 30-60 seconds

Day 2: Back and Core

  • Bent-Over Rows: 3 sets of 10-12 reps

  • Single-Arm Rows: 3 sets of 10-12 reps per arm

  • Renegade Rows: 3 sets of 8-10 reps per arm

  • Russian Twists: 3 sets of 15-20 reps per side

Day 3: Shoulders and Core

  • Dumbbell Shoulder Press: 3 sets of 10-12 reps

  • Lateral Raises: 3 sets of 10-12 reps

  • Front Raises: 3 sets of 10-12 reps

  • Plank with Shoulder Taps: 3 sets of 10-12 taps per side

Day 4: Biceps and Core

  • Dumbbell Bicep Curls: 3 sets of 10-12 reps

  • Hammer Curls: 3 sets of 10-12 reps

  • Concentration Curls: 3 sets of 10-12 reps per arm

  • Bicycle Crunches: 3 sets of 15-20 reps per side

Day 5: Triceps and Core

  • Tricep Dips: 3 sets of 10-12 reps

  • Overhead Tricep Extensions: 3 sets of 10-12 reps

  • Skull Crushers: 3 sets of 10-12 reps

  • Plank with Tricep Kickbacks: 3 sets of 10-12 kickbacks per arm

Day 6: Chest and Shoulders

  • Dumbbell Chest Press: 3 sets of 10-12 reps

  • Arnold Press: 3 sets of 10-12 reps

  • Incline Dumbbell Flyes: 3 sets of 10-12 reps

  • Side Plank: 3 sets of 30-60 seconds per side

Day 7: Back and Biceps

  • Renegade Rows: 3 sets of 8-10 reps per arm

  • Bent-Over Rows: 3 sets of 10-12 reps

  • Dumbbell Hammer Curls: 3 sets of 10-12 reps

  • Reverse Flyes: 3 sets of 10-12 reps

We hope you enjoy this 7-day dumbbell workout program targeting your core and upper body. Remember to choose dumbbell weights that challenge you while maintaining proper form. Take rest days as needed, listen to your body, and stay consistent to achieve your fitness goals. If you found this program helpful, we encourage you to share this blog with your friends and inspire them to join you on your fitness journey.

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