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Description

30 minute intense upper body workout focusing in the chest, arms and shoulders. This workout incorporated into my other works will greatly benefit mind, body and soul.


Exercises

Set 1: 1 round
Elliptical Bike
Effort: Moderate
Elliptical Bike
3 minutes
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
25 reps
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
20 reps
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
20 reps
Dumbbell Flys
Effort: Vigorous
Dumbbell Flys
20 reps
Seated Bicep Curls
Weights: Moderate
Seated Bicep Curls
20 reps
Seated Bicep Curls
Weights: Moderate
Seated Bicep Curls
20 reps
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
20 reps
Neutral Grip Dumbbell Bench Press
Effort: Vigorous
Neutral Grip Dumbbell Bench Press
Reps until failure
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
20 reps
Dumbbell Flys
Effort: Vigorous
Dumbbell Flys
20 reps
Neutral Grip Dumbbell Bench Press
Effort: Vigorous
Neutral Grip Dumbbell Bench Press
Reps until failure
Dumbbell Upright Side Rotations
Effort: Moderate
Dumbbell Upright Side Rotations
20 reps
Elliptical Bike
Effort: Moderate
Elliptical Bike
3 minutes

Set 2: 1 round
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
25 reps
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
20 reps
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
20 reps
Dumbbell Flys
Effort: Vigorous
Dumbbell Flys
20 reps
Seated Bicep Curls
Weights: Moderate
Seated Bicep Curls
20 reps
Seated Bicep Curls
Weights: Moderate
Seated Bicep Curls
20 reps
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
20 reps
Neutral Grip Dumbbell Bench Press
Effort: Vigorous
Neutral Grip Dumbbell Bench Press
Reps until failure
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
20 reps
Dumbbell Flys
Effort: Vigorous
Dumbbell Flys
20 reps
Neutral Grip Dumbbell Bench Press
Effort: Vigorous
Neutral Grip Dumbbell Bench Press
Reps until failure
Dumbbell Upright Side Rotations
Effort: Moderate
Dumbbell Upright Side Rotations
20 reps
Elliptical Bike
Effort: Moderate
Elliptical Bike
3 minutes


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