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20 Minute Tank Top Arms Upper Body Strength

STANDING ESSENTIALS WORKOUTS • 15-Jul-2026
4K badge
6 comments

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 211
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Goalpost Raises
02 - F2B Windmills
03 - OH Hinge Twist Reach
04 - Hugs & Love Raises
05 - BW TYA Pulses
06 - The Windmill

01 - Arnold Curl Press
02 - 12 to 3 Lat Raises
03 - Dbl High Pull Curls
04 - Alt Front Raises
05 - Bent Back Flys
06 - Lawn MORES L
07 - Lawn MORES R
08 - Shoulder Shrug Press
09 - Dbl Curl Pours
10 - Cross-Grab Gorilla Rows
11 - ISO Tri-Snatch Extensions L
12 - ISO Tri-Snatch Extensions R
13 - Bent Tris Kick-Backs
14 - Standing Piston Curls
15 - Flip Grip Bent Rows L
16 - Flip Grip Bent Rows R

Cool-Down
01 - In & Out T-Spine Flex
02 - ISO Shoulder Tri Stretch L
03 - ISO Shoulder Tri Stretch R
04 - Back Clasp Opener
05 - Pot Stirs L
06 - Pot Stirs R
07 - Triangle Twists
08 - Wall Push Stretch

My HR stats: https://flow.polar.com/shared/7ea6bd9e78771f1a26d582c36866ecee
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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, 4K, 15-25 Min, Strength, Low Impact, No Burpees, Standing, Intermediate, LITE, Upper Body, Dumbbells, No Music

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