OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


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


Appears In



Related Workouts

  • Abs 2
    Abs 2
    42 minutes, Intense
  • Workout From Home
    Workout From Home
    42 minutes, Casual
  • No Leg
    No Leg
    46 mins 55 secs, Casual
  • Blue Meth
    Blue Meth
    40 mins 50 secs, Intense
  • Iron Factory
    Iron Factory
    36 mins 10 secs, Intense
  • Cardio Boxing
    Cardio Boxing
    45 mins 5 secs, Moderate

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



You Might Also Like

Opposites & Obliques

Opposites & Obliques

Moderate Ic_time_32x32 12 mins  
Core  
Core Shaper

Core Shaper

Moderate Ic_time_32x32 10 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbells
Ball Basics

Ball Basics

Casual Ic_time_32x32 8 mins  
Core   Ic_workout_dumbbell_32x32 Stability Ball
Newbie HIIT

Newbie HIIT

Casual Ic_time_32x32 14 mins  
Full Body  
Core HIIT - Tabata

Core HIIT - Tabata

Moderate Ic_time_32x32 4 mins  
Core  

Workout Categories