{"id":56542,"date":"2026-01-12T05:00:00","date_gmt":"2026-01-12T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=56542"},"modified":"2026-01-12T11:48:22","modified_gmt":"2026-01-12T10:48:22","slug":"25-min-dumbbell-upper-body-strength","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-dumbbell-upper-body-strength\/","title":{"rendered":"Workout of the week:\u00a025-min dumbbell upper-body strength"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ dumbbell upper-body strength \/ 25 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym bench & dumbbells<\/p>\n\n\n\n

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Time passes differently depending on what you’re doing.<\/strong> Scroll through your phone, and minutes vanish in a blink. Hold a plank, and suddenly you’ve entered a new dimension where every second lasts forever. The truth is, workouts take a portion of our daily time, but the right ones can make that time pass by more quickly.<\/strong><\/p>\n\n\n\n

And that’s exactly what you’ll get with this dumbbell upper-body strength workout<\/strong>. With 6 exercises<\/strong>, each with its own set number of reps, you have one goal only: complete as many rounds as possible within a 25-minute time cap.<\/strong><\/p>\n\n\n\n

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  1. Bench dip 10x<\/li>\n\n\n\n
  2. Dumbbell row 12x  <\/li>\n\n\n\n
  3. Dumbbell push press 14x  <\/li>\n\n\n\n
  4. Renegade row 16x  <\/li>\n\n\n\n
  5. Deficit push-up 18x<\/li>\n\n\n\n
  6. Lateral raises 20x<\/li>\n<\/ol>\n\n\n\n

    You have 25 minutes. Ready?<\/strong><\/p>\n\n\n\n

    \"\"<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • AMRAP (As Many Rounds As Possible)<\/li>\n\n\n\n
    • 6 exercises<\/li>\n\n\n\n
    • Different reps<\/li>\n\n\n\n
    • 25 minutes<\/li>\n\n\n\n
    • Equipment: Gym bench & dumbbells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      25-min time cap<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – BENCH DIP<\/h3>\n\n\n\n

      10 reps<\/strong><\/p>\n\n\n\n

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      • Sit on the edge of the gym bench. Grasp the edge of it, pointing your fingers to your feet. Keep your legs extended, with your heels touching the floor. <\/li>\n\n\n\n
      • With your palms, press to lift your body and slide forward, clearing the edge of the bench. <\/li>\n\n\n\n
      • Now lower yourself until your elbows are bent. <\/li>\n\n\n\n
      • Slowly push yourself back up to the starting position. <\/li>\n\n\n\n
      • Repeat.  <\/li>\n<\/ul>\n\n\n\n
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