Compound movements paired with isolation exercises to target all areas of the upper body using 3 minute complexes, dumbbells and some bodyweight exercises too!
Each complex is 3 minutes duration with 30 seconds rest inbetween!
For this intense session, you will simply need a pair of dumbbells and your mat!
The dumbbells I am using for your reference are 15kg at the beginning for the back, chest and shoulders then the remainder will be with 6kg!
You will notice that some of these complexes are quite simple! Lateral raise on one side, then switch for example! This format becomes very challenging very quickly. However, the challenge is being able to maintain good form. It can always be made slot easier by simply swaying the dumbbell up and letting it fall… but to ‘lift’ the dumbbell and almost ‘set it back down to starting position’ or at least slow down the lowering… this is the challenge!
SHOULDER PRESS x10
PIKE PUSH UPS x10
SINGLE SIDE CHEST PRESS
X10 per side
SINGLE ARM BENT OVER ROW
X 12 each side
LANDMINE ROW x15
PUSH UPS x10
REAR FLYES x10
ARC PRESS x10
CURLS TO ARNOLD PRESS x10
PALMS UP CURL x10
LATERAL RAISES
x5 per side
PARTIAL PRESSES x10
PARTIAL LATERAL RAISES x10
PRONATE GRIP FRONTAL RAISE
X5 per side
TRICEP PUSH UP x5
DIVER PUSH UP x5
HAMMER CURL x10
HAMMER CURL 1/2 REPS x10
For me personally, this was one of the most challenging complex workouts as it is all upper body. The upper body tends to fatigue quicker than lower body and not to mention the grip being tested! But it is important to remain as calm as you can! Make sure you are not holding your breath and remember that if it is really difficult… that’s a good thing! It should be!
You’ll love this format… and so will your shoulders, arms, back, core and chest! 😁
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
