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Intense Workout

U/L Split: Upper B

Intense   32 minutes

Target Areas: Upper Body

Equipment: Dumbbell, Bench

Viktor Lazarevich
 		    Added By Viktor Lazarevich
U/L Split: Upper B
Tags
Home Gym Workouts Upper Body Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 2 rounds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
24 reps
Push-Up and Rotation
Push-Up and Rotation
18 reps
Rest
Rest
40 seconds

Set 2: 2 rounds
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
24 reps
Supermans
Supermans
45 seconds
Rest
Rest
40 seconds

Set 3: 2 rounds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
18 reps
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
12 reps
Rest
Rest
40 seconds

Set 4: 2 rounds
Weights: Heavy
Dumbbell Deadlift
24 reps
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
24 reps
Rest
Rest
40 seconds

Set 5: 2 rounds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
24 reps
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
18 reps
Rest
Rest
40 seconds

Set 6: 2 rounds
Bench Dips
Weights: Heavy
Bench Dips
24 reps
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
24 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
24 reps
Rest
Rest
40 seconds

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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.

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Post Workout Stretches

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Moderate 7 min  
Legs   Exercise Mat
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U/L Split: Upper A

Intense 31 min  
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U/L Split: Lower A

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Intense 31 min  
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U/L Split: Lower B

Intense 30 min  
Lower Body   Dumbbell, Box or Step
Off Days: Stretch

Off Days: Stretch

Beginner 7 min  
Legs  
Off Days: Cardio Warm-up

Off Days: Cardio Warm-up

Moderate 8 min  
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Workout Categories

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