Upper

Intense Duration 18 minutes

Target Areas: Arms, Shoulders, Back

Equipment: Pull Up Bar, Dumbbell

Added By Sean Parry

Exercises

Set 1: 1 round

Pull-Ups

15 reps

Push-Ups

30 reps

Resistance: Heavy

Overhead Press

15 reps

Frog Crunches

30 reps

Set 2: 1 round

Pull-Ups

15 reps

Push-Ups

30 reps

Resistance: Heavy

Overhead Press

15 reps

Frog Crunches

30 reps

Set 3: 1 round

Pull-Ups

15 reps

Push-Ups

30 reps

Resistance: Heavy

Overhead Press

15 reps

Frog Crunches

30 reps

Set 4: 1 round

Pull-Ups

15 reps

Push-Ups

30 reps

Resistance: Heavy

Overhead Press

15 reps

Frog Crunches

30 reps

Set 5: 1 round

Resistance: Heavy

Hammer Curls

15 reps

Tricep Dips

15 reps

Set 6: 1 round

Resistance: Heavy

Hammer Curls

15 reps

Tricep Dips

15 reps

Set 7: 1 round

Resistance: Heavy

Hammer Curls

15 reps

Tricep Dips

15 reps

Related Workouts

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17 mins 36 secs, Moderate

Arms

10 mins 24 secs, Beginner

Back & a bit of Biceps

23 mins 4 secs, Moderate

Top Choice for this Workout

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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.