Day 22 - July 2026
Equipment Needed: Dumbbells + Mat + Pull-Up Bar
Level: Advanced-Extreme
Calories Burned: 377
Weights Used: 15-50lbs [7-22.7kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - Hug & Love Raises
02 - BW TYAs
03 - Lat Jacks
04 - Double Dutch Ropes
05 - Pot Stirs L/R
06 - Jump Pulls
01 - High Pull Curls
02 - TW-Raise Steps
03 - Alt Bent Back Flys
04 - Pull-Ups
05 - Dual Twist Curls
06 - Chainsaw Rows L
07 - Chainsaw Rows R
08 - Pull-Ups
09 - Dbl Curl Pours
10 - Cross-Grab Gorilla Rows
11 - Alt Bent Wide Gorilla Rows
12 - Pull-Ups
13 - TYAs
14 - Dead-Stop Rows L
15 - Dead-Stop Rows R
16 - Pull-Ups
17 - Dbl Back Fly Curls
18 - Around the Worlds
19 - Renegade Rows
20 - Pull-Ups
21 - Heavy Twist Curls
22 - Heavy Kneeling Rows
23 - DB Pull-Overs
24 - Pull-Ups
Cool-Down
01 - Modified Sun Flow
02 - Prone YW Shoulders
03 - Alt Scorpion Twists
04 - Side Stretch Twists L
05 - Side Stretch Twists R
06 - Puppy Pose
07 - Alt Supine Twist Windmills
My HR stats: https://flow.polar.com/shared2/7e9a4c66478c5d92a65f1a98219a2963
Tip Us: https://buymeacoffee.com/millionairehoy
Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.
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30 Minute Upper Body Back & Biceps with Pull-Ups - STRONG #005 (Music)
Equipment Needed: Dumbbells + Mat + Pull-Up Bar
Level: Advanced-Extreme
Calories Burned: 377
Weights Used: 15-50lbs [7-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hug & Love Raises
02 - BW TYAs
03 - Lat Jacks
04 - Double Dutch Ropes
05 - Pot Stirs L/R
06 - Jump Pulls01 - High Pu...
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30 Minute Upper Body Back & Biceps with Pull-Ups - STRONG #005
Equipment Needed: Dumbbells + Mat + Pull-Up Bar
Level: Advanced-Extreme
Calories Burned: 377
Weights Used: 15-50lbs [7-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hug & Love Raises
02 - BW TYAs
03 - Lat Jacks
04 - Double Dutch Ropes
05 - Pot Stirs L/R
06 - Jump Pulls01 - High Pu...
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45 Minute Upper Body Back, Bis & Arms Workout - 75 HOY #27 (Music)
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 501
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Clap Pull Step-Backs
02 - Alt Shoulder Swings
03 - Alt Tap Windmills
04 - BW TYAs
05 - Pot Stirs L
06 - Pot Stirs R01 - In & Out Rev L...
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45 Minute Upper Body Back, Bis & Arms Workout - 75 HOY #27
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 501
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Clap Pull Step-Backs
02 - Alt Shoulder Swings
03 - Alt Tap Windmills
04 - BW TYAs
05 - Pot Stirs L
06 - Pot Stirs R01 - In & Out Rev L...
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30 Minute Upper Body Arms, Back & Abs (No Push-Ups) - ALL LEVELS #021 (Music)
Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 311
Weights Used: 15-25lbs [6.8-11.3kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Hold
02 - Standing Twists
03 - Dbl Slanted Step-Jacks
04 - Dbl BW TYAs
05 - Modified Sun Flow
06 - Pin The Needle
07 - Side Stre... -
30 Minute Upper Body Arms, Back & Abs (No Push-Ups) - ALL LEVELS #021
Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 311
Weights Used: 15-25lbs [6.8-11.3kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Hold
02 - Standing Twists
03 - Dbl Slanted Step-Jacks
04 - Dbl BW TYAs
05 - Modified Sun Flow
06 - Pin The Needle
07 - Side Stre...
