Intense Workout

Upper - Group 1

Intense Duration 26 minutes

Target Areas: Arms, Shoulders

Equipment: Wall, Dumbbells, Kettlebells, Exercise Mat

Added By Esteve K

Tags

Home Gym Workouts Arm Workouts Wall Workouts Dumbbell Workouts Kettlebell Workouts

Description

Shoulders, biceps and triceps

Exercises

Set 1: 1 round

Then, return to the center.

Alternating Side Reaches

25 seconds

25 seconds

25 seconds

25 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

25 seconds

10 seconds

Set 2: 2 rounds

Standing Shoulder External Rotation (L)

Standing Shoulder External Rotation (L)

8 reps

Standing Shoulder External Rotation (R)

Standing Shoulder External Rotation (R)

8 reps

15 seconds

Set 3: 1 round

40 seconds

Set 4: 3 rounds

Shoulder to Shoulder Press

Shoulder to Shoulder Press

12 reps

20 seconds

Set 5: 1 round

45 seconds

Set 6: 3 rounds

Rear Delt Pulls

Rear Delt Pulls

12 reps

20 seconds

Set 7: 1 round

45 seconds

Set 8: 3 rounds

Tricep Kickbacks

Tricep Kickbacks

12 reps

20 seconds

Set 9: 1 round

45 seconds

Set 10: 3 rounds

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

12 reps

20 seconds

Set 11: 1 round

45 seconds

Set 12: 3 rounds

12 reps

20 seconds

Set 13: 1 round

45 seconds

Set 14: 3 rounds

Alternating Hammer Curls

Alternating Hammer Curls

10 reps

20 seconds

Set 15: 1 round

Shoulder Rotations

Shoulder Rotations

25 seconds

25 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Bicep Stretches

Bicep Stretches

25 seconds

Wrist Stretch Forward Facing

Wrist Stretch Forward Facing

20 seconds

Side To Side Wrist Stretch

Side To Side Wrist Stretch

20 seconds

Stretch your arms overhead with palms on the ground.

25 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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