Upper Bod Buzz

Moderate Duration 24 minutes

Target Areas: Back, Core, Arms

Equipment: Wall, Dumbbell, Bench, Kettlebell

Added By Ada Lawrence

A progressive workout made for awesome arms, a crazy core and a brilliant back.

Exercises

Set 1: 1 round

20 seconds

10 seconds

15 seconds

15 seconds

10 seconds

Right Hip Flexor Stretch

15 seconds

Left Hip Flexor Stretch

15 seconds

Quad Stretches

16 seconds

Chest Stretch

20 seconds

Rest

15 seconds

Set 2: 1 round

Alternating Bent Over Rows

15 reps

Weighted Russian Twists

15 reps

Dumbbell Rear Lateral Raises

15 reps

Rest

30 seconds

Alternating Hammer Curls

15 reps

Dumbbell Renegade Rows

15 reps

Kneeling Left Arm Rows

10 reps

Kneeling Right Arm Rows

10 reps

Rest

30 seconds

Bench Skull Crusher

15 reps

Kettlebell Figure Eights

15 reps

Dumbbell Shrug

15 reps

Recovery

1 minute

Set 3: 1 round

Alternating Bent Over Rows

15 reps

Weighted Russian Twists

15 reps

Dumbbell Rear Lateral Raises

15 reps

Rest

30 seconds

Alternating Hammer Curls

15 reps

Dumbbell Renegade Rows

15 reps

Kneeling Left Arm Rows

8 reps

Kneeling Right Arm Rows

8 reps

Rest

30 seconds

Bench Skull Crusher

15 reps

Kettlebell Figure Eights

15 reps

Dumbbell Shrug

15 reps

Recovery

1 minute

Set 4: 1 round

Dumbbell Chest Press

15 reps

Dumbbell Front Raises

15 reps

30 seconds

1 min 20 secs

15 seconds

15 seconds

10 seconds

Right Hip Flexor Stretch

15 seconds

Left Hip Flexor Stretch

15 seconds

Quad Stretches

16 seconds

Chest Stretch

20 seconds

Corpse

1 minute

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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