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Intense Workout

Upper Body

Intense   30 minutes

Target Areas: Arms

Equipment: Dumbbells, Bench, Barbells

Minchan Han
 		    Added By Minchan Han
Upper Body
Tags
Full Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Barbell Workouts
Description

Mondays, Wednesdays, Fridays

Exercises

Set 1: 2 rounds
Dumbbell Bench Press
1 minute
Lying Fly
1 minute
Straight-Arm Pullover
Straight-Arm Pullover
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Palms In Shoulder Press
1 minute
Shoulder Press
1 minute
Back Supported Palms In Shoulder Press
1 minute
Back Supported Shoulder Press
1 minute
Dumbbell Shrug
1 minute
Transition
Transition
30 seconds
Rear Deltoid Raise
1 minute
Bent Over Right-Arm Deltoid Raise
1 minute
Bent Over Left-Arm Deltoid Raise
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Transition
Transition
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
25 seconds

Set 3: 1 round
Deadlifts
Deadlifts
1 minute
Back Fly
1 minute
Wide Row
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Tricep Extensions
Tricep Extensions
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Transition
Transition
10 seconds

Set 5: 1 round
Alternating Bicep Curls
Alternating Bicep Curls
1 min 15 secs
Inner Bicep Curls
1 minute
Hammer Curls
Hammer Curls
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Supine Biceps Curl
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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Workout Categories

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