40 MIN UPPER BODY WORKOUT | BACK & BICEPS | + Core | WITH Dumbbell | Strength | WITH REPEAT

Start with an intro from 00:00 to 01:48, then a warm‑up from 01:50 to 07:05, followed by a 40‑minute strength‑only upper‑body workout focusing on back, biceps, and core from 07:12 to 43:20. The session includes a finisher from 43:45 to 48:50 and a cool‑down from 49:00 to 53:29. Use a pair of dumbbells (15 kg and 8 kg) and a mat. The routine is designed to improve posture, shoulder stability, and pulling strength, and can be repeated for progressive gains.