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

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

QUICK WORKOUTS • 16-Dec-2025
1 comment

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
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, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Standing, Advanced, Upper Body, Dumbbells, No Music

Up Next in QUICK WORKOUTS

  • 20 Minute Whole Lotta Squats Lower Bo...
    21:09
    20 Minute Whole Lotta Squats Lower Bo...

    20 Minute Whole Lotta Squats Lower Bo...

    Equipment Needed: Dumbbells
    Level: Advanced
    Calories Burned: 302
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - S2S Goblet Squats
    02 - Twist Turn Goblet Lunges L
    03 - Twist Turn Goblet Lunges R
    04 - U-Squat Lunges
    05 - DB Rev Sumo Squat Turn...

  • 20 Minute Full Body Dumbbell Strength...
    21:11
    20 Minute Full Body Dumbbell Strength...

    20 Minute Full Body Dumbbell Strength...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 230
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - S2S Arnold Press Steps
    02 - 12 to 3 Lat Raises
    03 - Bent Row Back Flys
    04 - Alt Bent Back Flys
    05 - Alt Dbl Biceps Curls
    06 - Dua...

  • 15 Minute Extended Full Body Cool Dow...
    16:14
    15 Minute Extended Full Body Cool Dow...

    15 Minute Extended Full Body Cool Dow...

    Equipment Needed: No Equipment + Mat
    Level: Beginner
    Calories Burned: 101
    Weights Used: Non
    Intervals: 25sec

    Workout Breakdown:

    01 - Hug & Hold
    02 - Wide Arm Swings
    03 - Standing Twists
    04 - Alt Standing Side Stretch
    05 - Windmill Sweeps
    06 - Bent Triangle Twists
    07 - L2R Ham Walks
    08 - Circul...

1 Comment

×