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Intense Workout

Upper Body

Intense   37 minutes

Target Areas: Arms

Equipment: Dumbbells, Bench, Medicine Ball

Harun Avci
 		    Added By Harun Avci
Upper Body
Tags
Full Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Medicine Ball Workouts

Exercises

Set 1: 1 round
Cardio Warm-Up
Cardio Warm-Up
1 min 15 secs
1 2 Burpees
1 2 Burpees
30 seconds
Inchworm to Side Planks
Inchworm to Side Planks
30 seconds
Butt Kickers
Butt Kickers
1 minute
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
25 seconds
Rest
Rest
5 seconds

Set 2: 3 rounds
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Set 3: 3 rounds
After four concentrated reps, switch sides.
Isometric Bicep Curls
30 seconds
Rest
Rest
10 seconds

Set 4: 3 rounds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Rest
Rest
5 seconds

Set 5: 2 rounds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
25 seconds
Rest
Rest
5 seconds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
25 seconds
Rest
Rest
5 seconds

Set 6: 3 rounds
Bench Dips
Bench Dips
30 seconds
Rest
Rest
5 seconds

Set 7: 1 round
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Rest
Rest
5 seconds
Down Unders
Down Unders
25 seconds
Rest
Rest
5 seconds

Set 8: 3 rounds
Dumbbell Bench Press
Dumbbell Bench Press
30 seconds
Rest
Rest
5 seconds

Set 9: 3 rounds
Bench Dumbbell Fly
Bench Dumbbell Fly
30 seconds
Rest
Rest
5 seconds

Set 10: 3 rounds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
30 seconds
Rest
Rest
5 seconds

Set 11: 1 round
Diamond Push-Ups
Diamond Push-Ups
20 seconds
Rest
Rest
5 seconds

Set 12: 3 rounds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
10 seconds

Set 13: 2 rounds
Lateral to Front Raises
Lateral to Front Raises
25 seconds
Rest
Rest
10 seconds

Set 14: 2 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Dumbbell V-Raises
Dumbbell V-Raises
20 seconds
Rest
Rest
5 seconds

Set 15: 3 rounds
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
30 seconds
Rest
Rest
10 seconds

Set 16: 2 rounds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
25 seconds
Rest
Rest
10 seconds

Set 17: 1 round
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 seconds
Rest
Rest
10 seconds

Set 18: 1 round
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconds
Rest
Rest
5 seconds
Ankle Grabbers
Ankle Grabbers
25 seconds
Rest
Rest
5 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
20 seconds
Scissor Kicks
Scissor Kicks
20 seconds
Rest
Rest
5 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
5 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconds
Rest
Rest
10 seconds
Full Scorpion
Full Scorpion
1 minute
Rest
Rest
10 seconds
Pulse Ups
Pulse Ups
25 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
25 seconds
Rest
Rest
5 seconds
Wide Leg Sit-Ups
Wide Leg Sit-Ups
40 seconds
Rest
Rest
5 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Swimming
Swimming
20 seconds
Lying Supermans
Lying Supermans
25 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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