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30 Minute Complete Upper Body ABAB Upgrades - HERO #007

30+ MINUTES • 06-Oct-2025
1 comment

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 366
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up

01 - Hug & Love Raises
02 - Standing Swimmers
03 - Standing Twists
04 - Walkouts
05 - Half & Half Push-Ups
06 - Beastmode Threaders

01 - Dbl Pour Curls
02 - Shoulder Tap Push-Ups
03 - FWD Lunge Pour Curls
04 - Push-up Flings

05 - Dbl Back Fly High Pulls
06 - Chainsaw Rows L
07 - Dbl Back Fly Curl Press
08 - Chainsaw Rows R

09 - Pike-Tap Push-ups
10 - DB Chest Press
11 - Mike Tyson Push-Ups
12 - Decline Chest Press

13 - Kneeling Switch Press
14 - ISO Balance Kneeling Rows L
15 - Kneeling Arnold Press
16 - ISO Balance Kneeling Rows R

17 - DB Pull-Overs
18 - Con-Curl Press L
19 - Chest Fly Pull-Overs
20 - Con-Curl Press R

21 - Dbl Lawn Press L
22 - Dead-Man Push-Ups
23 - Dbl Lawn Press R
24 - Detonation Push-Ups

Cool-Down
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Windmill Twists
04 - Alt Pin the Needle
05 - Alt Side Stretch
06 - Scorpion L
07 - Scorpion R

My HR stats: https://flow.polar.com/shared2/7e99e5dd325315054847458965df180a
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.

Tags
2025, HERO, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Upper Body, Dumbbells, No Music

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