Intense Workout

Upperbody

Intense Duration 1 hour

Target Areas: Arms, Core, Shoulders

Equipment: Pull Up Bar, Barbell, Stability Ball, Dumbbell, Bench, Medicine Ball, Foam Roller, BOSU, Wall

Added By Larry Protsenko

Tags

Full Gym Workouts Arm Workouts Pull Up Bar Workouts Barbell Workouts Exercise Ball Workouts Dumbbell Workouts Bench Workouts Medicine Ball Workouts Foam Roller Workouts Bosu Ball Workouts Wall Workouts

Exercises

Set 1: 1 round

30 seconds

Bent Knee Twists

Bent Knee Twists

1 minute

Burpee Pull-Ups

Burpee Pull-Ups

1 minute

30 seconds

Diamond Push Ups

Diamond Push Ups

15 seconds

30 seconds

30 seconds

Barbell Bicep Curls

Barbell Bicep Curls

1 min 30 secs

1 minute

30 seconds

30 seconds

1 minute

1 minute

Alternating Bent Over Rows

Alternating Bent Over Rows

30 seconds

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minute

30 seconds

30 seconds

Alternating Side Planks

Alternating Side Planks

1 minute

1 minute

30 seconds

Bicycle Crunches

Bicycle Crunches

30 seconds

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

1 minute

Clapping Push-Ups

Clapping Push-Ups

30 seconds

Dumbell Back Row

Dumbell Back Row

1 minute

30 seconds

30 seconds

1 minute

25 seconds

30 seconds

30 seconds

Dumbbell Push-Ups

Dumbbell Push-Ups

30 seconds

Alternating Hammer Curls

Alternating Hammer Curls

2 minutes

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

30 seconds

Ball Plank with Leg Lifts

Ball Plank with Leg Lifts

1 minute

30 seconds

Barbell Bench Press

Barbell Bench Press

1 minute

30 seconds

Dolphin Push-Ups

Dolphin Push-Ups

30 seconds

Elbow Plank on BOSU

Elbow Plank on BOSU

1 min 30 secs

30 seconds

1 minute

2 minutes

1 minute

Push-Up to Row to Burpee

Push-Up to Row to Burpee

30 seconds

Plank with Arm Lifts

Plank with Arm Lifts

30 seconds

Dumbbell Chest Press

Dumbbell Chest Press

1 minute

30 seconds

1 minute

25 seconds

1 minute

Plank with Shoulder Taps

Plank with Shoulder Taps

30 seconds

30 seconds

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

1 minute

15 seconds

Bent Knee Hip Raises

Bent Knee Hip Raises

1 minute

30 seconds

Inverted Wall Push-Ups

Inverted Wall Push-Ups

15 seconds

30 seconds

Dumbbell Renegade Rows

Dumbbell Renegade Rows

1 minute

1 minute

1 minute

Hanging L Raises

Hanging L Raises

25 seconds

BOSU Left Offset Push-Ups

BOSU Left Offset Push-Ups

25 seconds

2 minutes

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

1 minute

30 seconds

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

45 seconds

1 minute

1 min 30 secs

30 seconds

Alternating Side Planks

Alternating Side Planks

1 minute

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

30 seconds

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

1 minute

1 minute

1 minute

1 minute

30 seconds

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Quickdraw Adjustable Dumbbells

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.