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30 Minute Upper Body Push Pull Power Workout - HERO #017

ADVANCED WORKOUTS (Updates Daily) • 05-Jan-2026
1 comment

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 352
Weights Used: 15-35lbs [6.8-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Wide Arm Swings
03 - The Windmill
04 - Inchworms
05 - Alt Kick-Out Threaders
06 - Alt Side Stretch

01 - S2S Arnold Press Steps
02 - Front Shoulder Shrugs
03 - Power Shrug Press
04 - Standard Push-Ups
05 - Con DB Chest Press
06 - Power Chest Press Thrusts
07 - Alt DB Curls
08 - Zottman Curls
09 - Alt Rev Lunge Curls
10 - Dbl Back Fly High Pulls
11 - Bent Wide Lat Rows
12 - Cross-Grab Gorilla Rows
13 - Kneeling Shoulder Press
14 - Kneeling 12 to 3 Lat Sweeps
15 - Kneeling Power Clean Press
16 - DB Chest Press
17 - Close Squeeze Chest Press
18 - DB Floor Dips
19 - High Pull Curls
20 - Windshield Wiper Curls
21 - Heavy Twist Curls
22 - Alt DB Back Flys
23 - Landmine Rows
24 - Heavy Kneeling Rows

Cool-Down
01 - Hug & Love Raises
02 - Shoulder/Tri Stretch L
03 - Shoulder/Tri Stretch R
04 - Alt Pin the Needles
05 - Walk the Dog
06 - Alt Scorpions
07 - Alt Side Stretch

My HR stats: https://flow.polar.com/shared2/7e9c7cabdcbfb7201352ca132d01af90
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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
2026, HERO, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Upper Body, Dumbbells, No Music, INTENSE

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