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30 Minute Upper Body Back & Biceps with Pull-Ups - STRONG #005

Day 22 - July 2026 • 13-Oct-2025
6 comments

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
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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.

Tags
2025, STRONG, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Extreme, Upper Body, Dumbbells, Pull-up Bar, No Music, INTENSE

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