Upper I

Abs (10x10), bench press (4 drop sets), shoulders (4 sets variations), biceps (4 sets variations), wide grip pullups (10 reps), dumbbell press to failure

Exercises

Set 1: 1 round

Weights: Moderate

Barbell Bench Press

10 reps

Crunches

10 reps

Weights: Light

Dumbbell Lateral Shoulder Raises

8 reps

Weights: Light

Dumbbell Front Raises

8 reps

Weights: Heavy

Right Lunge With Left Rows

10 reps

Weights: Heavy

Left Lunge With Right Rows

10 reps

Rest

30 seconds

Alternating Side Crunches

20 reps

Set 2: 1 round

Weights: Heavy

Barbell Bench Press

8 reps

Hanging Knee Raises

10 reps

Leg Raises

10 reps

Toe Touch Single Arm

10 reps

❤️ Very Hard (Zone 4)

Small Forward Arm Circles

10 reps

❤️ Very Hard (Zone 4)

Small Reverse Arm Circles

10 reps

Weights: Moderate

Alternating Bicep Curls

20 reps

Rest

30 seconds

Set 3: 1 round

Weights: Heavy

Barbell Bench Press

6 reps

Bicycle Crunches

10 reps

Vertical Leg Crunches

10 reps

Leg Lifts

10 reps

Weights: Light

Bent Arm Lateral Shoulder Raise

10 reps

Weights: Moderate

Barbell Bicep Curls

10 reps

Rest

45 seconds

Related Workouts

Upper A

24 minutes, Moderate

Upper

22 mins 46 secs, Moderate

Shoulder - Abs

8 mins 24 secs, Intense

Upper Body A

7 mins 54 secs, Intense

Workout B

6 mins 15 secs, Intense

Chest, Shoulders & Arms

16 mins 20 secs, Moderate

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Upper Body Pull 2

13 mins 36 secs, Moderate

Upper Body Strength Day (Reppin' Custom)

15 mins 24 secs, Moderate

Top 12 Back Workouts Pt. 1

11 mins 30 secs, Intense

Whole Body Strength Training 1

29 mins 54 secs, Moderate

Baseball Week 9 Day 1

3 minutes, Moderate

Back-Abs Routine - The Rock Workout

10 mins 26 secs, Moderate