Skimble
Download on the App Store
Intense Workout

Upper Bomb

Intense   50 minutes

Target Areas: Arms, Core

Equipment: Barbell, Bench, Pull Up Bar, Dumbbell

Patrik Miklavcic
 		    Added By Patrik Miklavcic
Upper Bomb
Tags
Full Gym Workouts Arm Workouts Barbell Workouts Bench Workouts Pull Up Bar Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Burpees
Burpees
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Push-Ups
Push-Ups
30 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Elbow Plank
Elbow Plank
40 seconds
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Clapping Push-Ups
Clapping Push-Ups
12 reps
Rest
Rest
20 seconds
Chin Ups
Chin Ups
12 reps
Bench Dips
Bench Dips
25 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Rest
Rest
45 seconds

Set 3: 1 round
Burpee Pull-Ups
Burpee Pull-Ups
10 reps
Rest
Rest
45 seconds

Set 4: 3 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Rest
Rest
20 seconds
Diamond Push Ups
Diamond Push Ups
15 reps
Rest
Rest
20 seconds
Elevated Chest Dips
Reps until failure
Rest
Rest
45 seconds

Set 5: 1 round
Burpee Pull-Ups
Burpee Pull-Ups
10 reps

Set 6: 3 rounds
Barbell Clean and Press
Weights: Heavy
Barbell Clean and Press
8 reps
Rest
Rest
25 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
8 reps
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
25 seconds
Barbell Bicep Curl to Press
Weights: Heavy
Barbell Bicep Curl to Press
8 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Rest
Rest
40 seconds

Set 7: 1 round
Push-Ups
Push-Ups
Reps until failure

Set 8: 3 rounds
Hanging Knee Raises
Hanging Knee Raises
15 reps
Diamond Crunches
Diamond Crunches
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds

Related Workouts

Core
Core
4 mins 24 secs, Beginner
First One
First One
4 mins 15 secs, Beginner
Upper Body
Upper Body
16 mins 18 secs, Moderate
Strength
Strength
9 mins 30 secs, Moderate
Upperbody
Upperbody
39 mins 15 secs, Intense
1
1
10 mins 50 secs, Beginner
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.

Buy Now

Workouts with the same Equipment

Upper Body Pull 2
Upper Body Pull 2
13 mins 36 secs, Moderate
Upper Body Strength Day (Reppin' Custom)
Upper Body Strength Day (Reppin' Custom)
15 mins 24 secs, Moderate
Top 12 Back Workouts Pt. 1
Top 12 Back Workouts Pt. 1
11 mins 30 secs, Intense
Whole Body Strength Training 1
Whole Body Strength Training 1
29 mins 54 secs, Moderate
Baseball Week 9 Day 1
Baseball Week 9 Day 1
3 minutes, Moderate
Back-Abs Routine - The Rock Workout
Back-Abs Routine - The Rock Workout
10 mins 26 secs, Moderate
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
Download on the App Store   Download Workout Trainer from Google Play.
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.

Show More

You Might Also Like

AB- TASTIC EXERCISES

AB- TASTIC EXERCISES

Intense 36 min  
Full Body Renovation

Full Body Renovation

Intense 51 min  
Susan's Full Body #2

Susan's Full Body #2

Intense 1 hour  
The Wolverine Workout (Day 2 - Legs & Abs)

The Wolverine Workout (Day 2 - Legs & Abs)

Intense 45 min  
Intense Fat Burn

Intense Fat Burn

Intense 29 min  
Legs   Jump Rope, Pull Up Bar, Box or Step, Dumbbell, Bench
BeastON 1

BeastON 1

Intense 31 min  
Shoulders   Barbell, Bench, Pull Up Bar, Dumbbell

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free