Friday

Intense Duration 30 minutes

Target Areas: Upper Body

Equipment: Dumbbell, Chair, Stability Ball

Added By Christopher La Caze

Heavy Chest & Shoulders

Exercises

Set 1: 3 rounds

Weights: Heavy

Dumbbell Chest Press

8 reps

Rest

30 seconds

Weights: Heavy

Seated Dumbbell Press

8 reps

Rest

30 seconds

Set 2: 3 rounds

Weights: Heavy

Dumbbell Fly

8 reps

Rest

30 seconds

Weights: Heavy

Dumbbell Rear Lateral Raises

8 reps

Rest

30 seconds

Set 3: 3 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Pec Deck Flies

8 reps

Rest

30 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Barbell Front Raises

8 reps

Rest

30 seconds

Set 4: 1 round

Resistance: Light
❤️ Light (Zone 1)

Swim or Arm Bike

10 minutes

Resistance: Light
❤️ Light (Zone 1)

Steam

5 minutes

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Top Choice for this Workout

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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