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 (Updates Daily) • 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, INTENSE

Up Next in QUICK WORKOUTS (Updates Daily)

  • 15 Minute Intermediate Tabata Toning ...
    16:00
    15 Minute Intermediate Tabata Toning ...

    15 Minute Intermediate Tabata Toning ...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    89-187

    Equipment Needed:
    Light Dumbbells

    Level:
    Intermediate

    Workout Breakdown:

    01 - Lateral Taps
    02 - Clean Squat Press L
    03 - Lateral Taps
    04 - Clean Squat Press R
    05 - 1-2-...

  • #18 - 20 Minute BRUTAL Upper Body HII...
    21:29
    #18 - 20 Minute BRUTAL Upper Body HII...

    #18 - 20 Minute BRUTAL Upper Body HII...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    124-234

    Equipment Needed:
    Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Sumo Strikes
    02 - In & Out Curls
    03 - Renegade Push-ups
    04 - Body Bangers
    05 - ISO Arnolds...

  • 20 Minute One Dumbbell Full Body Fat ...
    21:10
    20 Minute One Dumbbell Full Body Fat ...

    20 Minute One Dumbbell Full Body Fat ...

    Equipment Needed: Dumbbells
    Level: Advanced-Extreme
    Calories Burned: 333
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - Jack Press Core Twists
    02 - Swing Switch Burpees
    03 - Side Lunge Rewinds L
    04 - Side Lunge Rewinds R
    05 - Lateral Bent Row Shuf...

1 Comment

×