Get ready to push your upper body! We are going to work all the muscles in your upper body today so get ready to work hard! Grab a couple sets of dumbbells and a box or bench if you have one, and let's crush this one together!

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In today’s workout we will work for 30 seconds and rest for 15 seconds per exercise and we will complete 3 rounds of every exercise. The training variables we are aiming for in this workout are time under tension and pushing to burnout so be sure to pick weights that get you there and keep your dumbbells moving. Start on time and work all the way through the three beeps and finish strong and proud of yourself! I used my 10-25 pound dumbbells today.

The Exercises:
1. Inchworm push ups
2. Shoulder Press
3. Tricep Skull crushers
4. Lateral Raises
5. Front Raises
6. Tricep Kickbacks
7. Hammer Curls 
8. Bent Rows
9. Supinated Curls
10. Back Flyes
11. Left Arm Curl and Press
12. Right Arm Curl and Press
13. Tricep Push Up Pulses 
14. Lateral Delt Pulses
15. Curl pulses
16. Shoulder Press Pulses

Chapters:
0:00 - Intro
0:38 - Warm Up
2:38 - Push Ups and Shoulder Press
7:23 - Skull Crushers & Lateral Raises
12:08 - Front Raises & Tricep Kickbacks
16:53 - Hammer Curls & Bent Rows
21:38 - Supinated Curls & Back Flyes
26:23 - Single Arm Curl and Press
31: 08 - Tricep Push Up Pulses & Lateral Delt Pulses
35:53 - Curl pulses & Shoulder Press Pulses
40:10 - Cool Down & Motivation

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All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

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