Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Let’s pump it up! This 35 minute upper body workout is great for both men and women. The routines focuses on your chest, back, shoulders, triceps, and biceps.It’s designed to help you build strength and gain lean muscle using minimal equipment. You’ll need a pair of dumbbells and either a bench, box, or chair.

Warm Up
Shoulder Complex
Bent Over T’s, I’s, Y’s
Punchout

Upper Body Workout at Home

A1: Seated Bent Over Row 3×10
A2: Elevated Chair Dips / Chair Dips 3×10
B1: Straight Arm Reverse Fly 2×12
B2: Two Stage Wall Curls 2×12
B3: Wide Push Ups / from Knees 2×12
C1: Lying Straight Arm Fly 2×12
C2: 2:1 Triceps Extension to Narrow Press 2×12
D1: Dumbbell Front Raise + Shrug 2×12
D2: Dumbbell Curl + Kickback Combo 2×12
D2: Iso Dumbbell Twists 2×15

Cool Down
Waterfall
Rotator Cuff Stretch
Wall Pullover
Chest Opener