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Description

This upper body rep based workout will work your chest, back, and shoulders. You will superset with core exercises and rest in between reps/sets. Rest time is 15 seconds. Be sure to thoroughly warm up your muscles with dynamic stretches and cool down with stretching. Total time is a full hour (workout time is 40 minutes). Light to moderate dumbbells needed and be sure to adjust as needed. Too heavy? Drop the weight. Too easy? Up it a little. Be safe and go sweat!


Exercises

Set 1: 1 round
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
25 reps
Bicycle Crunches
Bicycle Crunches
50 reps
Rest
Rest
15 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
25 reps
Bicycle Crunches
Bicycle Crunches
50 reps
Rest
Rest
15 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
25 reps
Bicycle Crunches
Bicycle Crunches
50 reps
Rest
Rest
15 seconds

Set 2: 1 round
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
20 reps
Bent Knee Twists
Bent Knee Twists
20 reps
Rest
Rest
15 seconds
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
20 reps
Bent Knee Twists
Bent Knee Twists
20 reps
Rest
Rest
15 seconds
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
20 reps
Bent Knee Twists
Bent Knee Twists
20 reps
Rest
Rest
15 seconds

Set 3: 1 round
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
20 reps
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
40 reps
Rest
Rest
15 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
20 reps
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
40 reps
Rest
Rest
15 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
20 reps
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
40 reps
Rest
Rest
15 seconds

Set 4: 1 round
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Plank Hip Rotations
Plank Hip Rotations
30 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Plank Hip Rotations
Plank Hip Rotations
30 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Plank Hip Rotations
Plank Hip Rotations
30 reps
Rest
Rest
15 seconds

Set 5: 1 round
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Leg Lifts
Leg Lifts
20 reps
Rest
Rest
15 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Leg Lifts
Leg Lifts
20 reps
Rest
Rest
15 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Leg Lifts
Leg Lifts
20 reps
Rest
Rest
15 seconds

Set 6: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
15 reps
Lotus Crunches
Lotus Crunches
25 reps
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
15 reps
Lotus Crunches
Lotus Crunches
25 reps
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
15 reps
Lotus Crunches
Lotus Crunches
25 reps
Rest
Rest
15 seconds


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