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Intense Workout

Upper/Lower Split

Intense   33 minutes

Target Areas: Shoulders

Equipment: Dumbbells

Silas Eisenback
 		    Added by Personal Trainer Silas Eisenback
Upper/Lower Split
Tags
Home Gym Workouts Shoulder Workouts Dumbbell Workouts

Exercises

Set 1: 3 rounds
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.
Jumping Jacks
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Torso Twists
Torso Twists
30 seconds
Single Leg Raise
Single Leg Raise
30 seconds
Single Leg Raise
Single Leg Raise
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
15 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
15 seconds
Dumbbell Overhead Presses
Dumbbell Overhead Presses
30 seconds
Rest
Rest
15 seconds
Bicep Curls
Bicep Curls
30 seconds
Rest
Rest
1 minute

Set 3: 3 rounds
Double Dumbbell front Squat
Double Dumbbell front Squat
30 seconds
Rest
Rest
15 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
30 seconds
Rest
Rest
15 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
30 seconds
Rest
Rest
15 seconds
Toe Touch Squat To Overhead Stand
Toe Touch Squat To Overhead Stand
30 seconds
Rest
Rest
1 minute

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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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