Get ready to take on the ultimate upper body challenge, known as the “600 reps to pumped ” workout! This intense workout is specifically designed to set your upper body on fire and give you an incredible pump using only one or two dumbbells (or kettlebells).
This workout focuses on all your upper body visible muscles, and we have to warn you that it is not for the faint of heart. But we promise that the effort will be worth it.
Your workout will be done in a circuit style, where you aim to complete all the repetitions for each exercise as efficiently as possible before advancing to the next one. Only take breaks as needed to maintain proper form and technique.
These exercises work together seamlessly to keep you constantly challenged. This sequence doesn’t give you a break and keeps you constantly under pressure.
Some points to remember
– Avoid reaching failure too quickly. You should feel fatigued, but each repetition should be executed with precision. If you push too hard in the beginning, you will find yourself struggling to lift the weight later during the workout.
– Be sure to choose dumbbells that are not too heavy so you can reach the prescribed number of repetitions.
– It’s a challenging task, but remember that you have two days of relaxation ahead after completing the whole workout which consists of 600 reps. This is the period of time that you get to enjoy your pumps and soreness after the workout.
The exercises
1. Dumbbell Hang Clean
1. Hold the dumbbells at your sides and bend at the hips to lower them to your knees . Straighten your knees up with a small jump, using the momentum to bring the dumbbells onto your shoulders.
2. As you stand straight, then lower the dumbbells from your shoulders under control to your sides and repeat. If you are using a single dumbbell, do 50 repetitions on one side before switching and doing another 50 on the other.
Use a total of 100 repetitions.
2. Dumbbell clean and snatch
1.Place a dumbbell on the ground between your legs, squatting down until your thighs are parallel to the floor.
2. Stand up by driving through your hips and knees, using the momentum to lift the dumbbell directly overhead in one smooth motion.
3. Lower the dumbbell, squat down, and return the weight to the starting position. Switch hands before the dumbbell touches the floor.
Use a total of 100 repetitions or 50 reps per side.
3. Dumbbell shoulder push press
Position your feet shoulder-width apart and hold a dumbbell in one hand with your arm bent above your shoulder. Your knees should be lightly bent. Straighten up your knees explosively and extend your elbow to raise the dumbbell directly above you. Lower it back down to your shoulder and repeat the movement.
Use a total to 100 reps (50 reps per arm).
4. Renegade row
1. Begin by holding a dumbbell in one hand and placing the other hand on the floor. Your legs and body should be straight, allowing the dumbbell to hang straight down.
2. Engage your abdominal muscles, and pull your shoulders down and back. Next, without twisting your hips or shoulders, pull the dumbbell up toward your ribs. Lead with your elbows while keeping your upper arm close to your side.
3. Extend your arm, and then repeat. After completing the reps, switch to the other side and perform the same number of repetitions.
If you have two dumbbells you can switch your arms alternately. Do 50 reps per arm for a total of 100 reps.
5. Dumbbell row
1. Hold a dumbbell in each hand, slightly bend your knees, and hinge at the hips until your upper body is almost parallel to the floor.
2. Pull both weights up towards your hips, while keeping your core engaged and your back flat. Lower the weights in a controlled manner and repeat the movement. Do a total of 100 reps.
6. Dumbbell floor press
1. Start by sitting upright on the floor with your legs straight and the dumbbells balanced vertically on the floor. Lift each dumbbell and position it high in your hip crease while maintaining a strong grip.
2. Gradually recline while keeping the dumbbells close to your chest and bend your knees to approximately 45 degrees, moving your feet up slightly.
3. Extend the weights fully by contracting your triceps and chest. Slowly lower the weight until both elbows touch the floor, then press both dumbbells back to the starting position.
As this workout requires us to do 100 reps, we will do a single arm floor presses, alternating our arms and doing 50 reps per arm.
