Intense Workout

Upperbody

Intense Duration 38 minutes

Target Areas: Arms, Chest, Shoulders

Equipment: Dumbbells

Added By Maryke Roets

Tags

Home Gym Workouts Arm Workouts Dumbbell Workouts

Exercises

Set 1: 1 round

Cardio Warm Up

2 minutes

Butt Kickers

1 minute

High Knees

2 minutes

Heel Walks

2 minutes

Warm-Up Walk

1 minute

Rest

1 minute

Set 2: 3 rounds

Big Reverse Arm Circles

Big Reverse Arm Circles

1 minute

Plank with Arm Lifts

30 seconds

Tricep Dips

30 seconds

Tricep Extensions

Tricep Extensions

30 seconds

Chest Openers

1 minute

Dumbbell Chest Press

Dumbbell Chest Press

30 seconds

Standing Barbell Chest Press

30 seconds

Biceps Stretches

1 minute

Alternating Bicep Curls

Alternating Bicep Curls

30 seconds

Isometric Bicep Curls

Isometric Bicep Curls

30 seconds

Barbell Bicep Curl to Press

Barbell Bicep Curl to Press

30 seconds

Rest

1 minute

Set 3: 1 round

Big Forward Arm Circles

Big Forward Arm Circles

1 minute

Big Reverse Arm Circles

Big Reverse Arm Circles

1 minute

Tricep Stretches

Tricep Stretches

1 minute

Biceps Stretches

1 minute

Chest Stretch

1 minute

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Quickdraw Adjustable Dumbbells

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.

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Do this workout in Workout Trainer

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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