Upper Body

Intense Duration 57 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell, Stability Ball, Chair

Added By Jared Beyer

Exercises

Set 1: 1 round

Warm Up

3 minutes

Set 2: 7 rounds

Push-Ups

20 seconds

Rest

10 seconds

Set 3: 1 round

Rest

1 minute

Set 4: 7 rounds

Dumbbell Chest Press

30 seconds

Rest

10 seconds

Set 5: 1 round

Rest

1 minute

Set 6: 7 rounds

Dumbbell Fly

30 seconds

Rest

10 seconds

Set 7: 1 round

Rest

1 minute

Set 8: 7 rounds

Alternating Bicep Curls

30 seconds

Rest

10 seconds

Set 9: 1 round

Rest

1 minute

Set 10: 7 rounds

Hammer Curls

30 seconds

Rest

10 seconds

Set 11: 1 round

Rest

1 minute

Set 12: 7 rounds

Seated Dumbbell Press

20 seconds

Rest

10 seconds

Set 13: 1 round

Rest

1 minute

Set 14: 7 rounds

Dumbbell Lateral Shoulder Raises

30 seconds

Rest

10 seconds

Set 15: 1 round

Rest

1 minute

Set 16: 7 rounds

Tricep Dips

20 seconds

Rest

10 seconds

Set 17: 1 round

Rest

1 minute

Set 18: 7 rounds

Tricep Extensions

30 seconds

Rest

10 seconds

Set 19: 1 round

Rest

1 minute

Set 20: 1 round

1 minute

1 minute

30 seconds

30 seconds

Left Oblique Crunches

1 minute

Right Oblique Crunches

1 minute

Cross Body Crunches

1 minute

Split Abs

30 seconds

Related Workouts

Upper Body

35 minutes, Moderate

Upper Body

28 mins 30 secs, Intense

Upper Body: Chest + Shoulders + Triceps + Abs

31 mins 30 secs, Intense

Upper Body

24 minutes, Moderate

Upper Body

11 minutes,

Upper Body

18 minutes, Moderate

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.

Buy Now

Workouts with the same Equipment

Full Body Blast

25 mins 30 secs, Moderate

No More Wings

25 minutes, Moderate

Fully Loaded

25 minutes, Moderate

SUP Stabilization Workout

12 mins 30 secs, Beginner

Shoulder Day - Day 12

25 minutes, Intense

Full Body Workout

16 minutes, Beginner

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

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