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 Chest, Shoulders, Triceps and Back - STRONG #002 (Music)

ADVANCED WORKOUTS • 13-Oct-2025
6 comments

Equipment Needed: Dumbbells + Bench or Mat
Level: Advanced
Calories Burned: 378
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Wide Swimmers
03 - Pot Stirs L
04 - Pot Stirs R
05 - Inchworms
06 - F2B Wrist Stretch

01 - Incline Chest Press
02 - Incline Chest Press
03 - Seated Shoulder Press
04 - Seated Lat Raises
05 - Seated Shoulder Press
06 - Seated Lat Raises
07 - Elevated Pike-Back Push-Ups
08 - Bench Dips
09 - Extended Bench Pull-Overs
10 - Supported Lawnmowers L
11 - Wide Back Rows L
12 - Supported Lawnmowers R
13 - Wide Back Rows R
14 - Flat Bench Chest Press
15 - DB Chest Flys
16 - Flat Bench Chest Press
17 - DB Chest Flys
18 - Skull Crushers
19 - Dual OH Triceps Extensions
20 - Front Shoulder Shrugs
21 - Shoulder Shrugs
22 - Shoulder Shrug Press
23 - Ladder-Up Push-Ups
24 - Ladder-Down Push-Ups

Cool-Down
01 - Pot Stirs L
02 - Pot Stirs R
03 - Alt Pin the Needle
04 - Kneeling Tri/Lats Twist L
05 - Kneeling Tri/Lats Twist R
06 - Scorpion Twists L
07 - Scorpion Twists R

My HR stats: https://flow.polar.com/shared2/7e9a34a35d51f13f650e7039358a4b3e
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, Bench, Music

Up Next in ADVANCED WORKOUTS

  • 30 Minute Full Body Dumbbell Strength...
    31:21
    30 Minute Full Body Dumbbell Strength...

    30 Minute Full Body Dumbbell Strength...

    Equipment Needed: Dumbbells + Mat + Elevation
    Level: Advanced
    Calories Burned: 438
    Weights Used: 20-50lbs [9-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hi-Low Hinge Reaches
    02 - 1-2 Step-Over Squats
    03 - S2S Cossack Threaders
    04 - Squat Ab Twists
    05 - Inchworms
    06 - World's Best ...

  • 30 Minute Upper Body Back & Biceps wi...
    31:18
    30 Minute Upper Body Back & Biceps wi...

    30 Minute Upper Body Back & Biceps wi...

    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 Pu...

  • 30 Minute Full Body Core & Abs Focuse...
    31:26
    30 Minute Full Body Core & Abs Focuse...

    30 Minute Full Body Core & Abs Focuse...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 415
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Standing Twists
    02 - Squat Ab Twists
    03 - OH Side Lunge Taps
    04 - Windmill Sweeps
    05 - Step-Up Swing Kicks
    06 - Walking Malasana

    01 - Pull-Do...

6 Comments

×