Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

30 Minute Upper Body Back, Shoulders & Biceps - STRONG #015

30+ MINUTES • 17-Nov-2025
1 comment

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 360
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Sweeping Cactus Press
02 - Hug & Love Drives
03 - Pot Stirs L
04 - Pot Stirs
05 - Triangle Twists
06 - Jumping Jacks

01 - Dbl Back Fly Curl Press
02 - In & Out Mowers L
03 - In & Out Mowers R
04 - S2S Ext Rot Curls
05 - W-Raise Press Steps
06 - Cross-Grab Gorilla Rows
07 - In & Out Renegade Crawls
08 - DB Pull-Overs
09 - Lying Lat Press
10 - Kneeling Shoulder Press
11 - Concentrated Curls L
12 - Concentrated Curls R
13 - Heavy Kneeling Rows
14 - Clean Press Lat Drops
15 - 12 to 3 Lat Raises
16 - Dbl Pour Curls
17 - Alt Bent Flys
18 - Good Mornings
19 - Chainsaw Rows L
20 - Chainsaw Rows R
21 - High Pull Curls
22 - External Rotation Pulls
23 - Renegade Row Flys L
24 - Renegade Row Flys R

Cool-Down
01 - Winding Cat Cow
02 - Side Stretch
03 - Pin Needle Openers L
04 - Pin Needle Openers R
05 - Alt Scorpion Twists
06 - Up Down Dog
07 - Seated Rev Shoulder Twists

My HR stats: https://flow.polar.com/shared2/7e9b6551de66c1eb2eaace1a6dc0b55a
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, STRONG, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Upper Body, Dumbbells, No Music

Up Next in 30+ MINUTES

  • 30 Minute Total Core Strength & Power...
    31:09
    30 Minute Total Core Strength & Power...

    30 Minute Total Core Strength & Power...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 406
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Infinity Ab March
    02 - High Step Tap-Unders
    03 - Side Lunge ADD Swings L
    04 - Side Lunge ADD Swings R
    05 - S2S BW Thruster Taps
    06 - OH-Twist ...

  • 30 Minute Complete Lower Body Strengt...
    31:22
    30 Minute Complete Lower Body Strengt...

    30 Minute Complete Lower Body Strengt...

    Equipment Needed: Dumbbells + Mat + Wall + Elevation
    Level: Advanced
    Calories Burned: 427
    Weights Used: 20-50lbs [9-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Squat Wide Side Lunge L
    03 - BW Squat Wide Side Lunge R
    04 - Windmill Sweeps
    05 - OH Rev Lunges
    ...

  • 30 Minute ABAB Chest, Shoulders and T...
    31:19
    30 Minute ABAB Chest, Shoulders and T...

    30 Minute ABAB Chest, Shoulders and T...

    Equipment Needed: Dumbbells + Bench or Mat
    Level: Advanced
    Calories Burned: 334
    Weights Used: 20-50lbs [9-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Wide Arm Swings
    02 - Hug & Love Pulses
    03 - BW W-Raise Press
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Patty Cake Wrist

    01 - Incline ...

1 Comment

×