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Intense Workout

The Upper

Intense   32 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell, Bench

Jackie C
 		    Added By Jackie C
The Upper
Tags
Home Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 2 rounds
Dumbell Back Row
Dumbell Back Row
30 seconds
Bicep Curls
Bicep Curls
30 seconds
Transition
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Transition
Transition
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Governators
Governators
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds

Set 2: 2 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Overhead Press
Overhead Press
30 seconds
Rest
Rest
15 seconds
Dumbbell Shrug
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
15 seconds
Dumbbell V-Raises
Dumbbell V-Raises
30 seconds

Set 3: 2 rounds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Transition
Transition
20 seconds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 seconds
Transition
Transition
20 seconds
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Transition
Transition
20 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds

Set 4: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
1 minute
Right Arm Cross Stretch
Right Arm Cross Stretch
1 minute
Left Tricep Stretch
Left Tricep Stretch
1 minute
Right Tricep Stretch
Right Tricep Stretch
1 minute
Right Lateral Neck Stretch
Right Lateral Neck Stretch
1 minute
Left Lateral Neck Stretch
Left Lateral Neck Stretch
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
1 minute
Standing Chest Stretch
Standing Chest Stretch
1 minute

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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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