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Intense Workout

Personal

Intense   45 minutes

Target Areas: Shoulders, Chest

Equipment: Dumbbells, Bench

Jonathan Gonzalez
 		    Added By Jonathan Gonzalez
Personal
Tags
Home Gym Workouts Shoulder Workouts Dumbbell Workouts Bench Workouts
Description

Upper body day

Exercises

Set 1: 2 rounds
Dumbbell Fly
Dumbbell Fly
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Fly
Dumbbell Fly
1 minute
Rest
Rest
30 seconds

Set 3: 5 rounds
Dumbbell Row
1 minute
Rest
Rest
1 minute
Chair One Arm Dumbbell
20 seconds
Rest
Rest
5 seconds
Chair One Arm Dumbbell
20 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Shoulder
20 seconds
Rest
Rest
20 seconds

Set 5: 5 rounds
Dumbell Back Row
Dumbell Back Row
40 seconds
Rest
Rest
25 seconds

Set 6: 3 rounds
In and Outs
In and Outs
40 seconds
Rest
Rest
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
Rest
10 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Rest
Rest
1 minute

Set 7: 3 rounds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
20 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

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abs & core

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Bodyweight

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Community Created

weightlifting

Weightlifting

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HIIT

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Cardio

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Toning

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