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20 Minute Upper Body Standing Back & Biceps Workout - GIFTMAS Day 16

ADVANCED WORKOUTS (Updates Daily) • 16-Dec-2025
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Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 236
Weights Used: 15-30lbs [7.8-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Alt Dbl DB Curls
02 - Dbl Back Fly Curls
03 - Criss-Cross Bent Row Lifts
04 - In & Out Curls
05 - Chainsaw Rows L
06 - Chainsaw Rows R
07 - ISO Hold Curls
08 - TYAs
09 - Cross-Grab Gorilla Rows
10 - S2S Ext Rot Curls
11 - Rev Grip Bent Rows L
12 - Rev Grip Bent Rows R
13 - W-Squeeze Curls
14 - S2S W-Press Steps
15 - Alt Bent Flys
16 - Zottman Curls
17 - ISO Row Flys L
18 - ISO Row Flys R
19 - Alt Heavy Twist Curls
20 - Tri-Switch Rows
21 - Wide Gorilla Rows
22 - MAX DB Curls

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c60744b062dab76297678a92ea04e
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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, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Standing, Advanced, Upper Body, Dumbbells, No Music, INTENSE

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