OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Upper Body weight training. Equipment needed: dumbells, moderate weights, bench. Target muscles: Biceps* triceps* rhomboid *shoulders * chest. 3 sets 2 rounds each, 10 Seconds break between exercises , 45 seconds between rounds.


Exercises

Set 1: 2 rounds
Slow Crosses With Dumbbells
Slow Crosses With Dumbbells
1 minute
Rest
Rest
10 seconds
Alternating Bicep Curls Extended
Alternating Bicep Curls Extended
1 minute
Rest
Rest
10 seconds
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
45 seconds
Rest
Rest
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
10 seconds
Tate Press
Tate Press
45 seconds
Rest
Rest
45 seconds

Set 2: 2 rounds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
10 seconds
DOUBLE Cross Extensions
DOUBLE Cross Extensions
1 minute
Rest
Rest
10 seconds
Lying- Elbow Out-  Triceps Extension
Lying- Elbow Out- Triceps Extension
1 minute
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
10 seconds
Arm High Low Extensions 45 Degree (Letter "X")
Arm High Low Extensions 45 Degree (Letter "X")
1 minute
Rest
Rest
10 seconds
Ventral Lateral Raise combo,  Letter "M" Arm Raises
Ventral Lateral Raise combo, Letter "M" Arm Raises
1 minute
Rest
45 seconds

Set 3: 2 rounds
Rhomboid Squeezes Standing
Rhomboid Squeezes Standing
45 seconds
Rest
Rest
10 seconds
External Shoulder Rotations With Dumbbells
External Shoulder Rotations With Dumbbells
45 seconds
Rest
Rest
10 seconds
Wall Push-Ups with Clap
Wall Push-Ups with Clap
1 minute
Shoulder Opener with Band
Shoulder Opener with Band
1 minute

Set 4: 1 round
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
15 seconds

Workout Discussion

26 Jul
Finally did it. Great challenge on the shoulders for me.b I'm sure tmoro I'll have more to say...pain.

Related Workouts

  • Absolutely Amazing Abs
    Absolutely Amazing Abs
    32 minutes, Moderate
  • Front, Back, Side-to-Side
    Front, Back, Side-to-Side
    25 minutes, Moderate
  • Spartan Supreme
    Spartan Supreme
    33 mins 30 secs, Intense
  • Chest Day
    Chest Day
    30 minutes, Intense
  • Lose It!
    Lose It!
    30 minutes, Moderate
  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

Full body workout

Full body workout

Intense Ic_time_32x32 46 mins  
Dumbell Burnout

Dumbell Burnout

Intense Ic_time_32x32 26 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball
Cool Runners Stretch Express 〰•*☆ HS

Cool Runners Stretch Express 〰•*☆ HS

Moderate Ic_time_32x32 9 mins  
Lower Body   Ic_workout_dumbbell_32x32 Wall
Chest Day

Chest Day

Intense Ic_time_32x32 30 mins  
Chest   Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball
Gym Body Burn

Gym Body Burn

Intense Ic_time_32x32 17 mins  
Back   Ic_workout_dumbbell_32x32 Dumbbell, Bench

Workout Categories