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

30+ MINUTES (Updates Daily) • 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
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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, Upper Body, Dumbbells, No Music, INTENSE

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