Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

20 Minute Tank Top Arms Upper Body Strength

UPPER BODY • 15-Jul-2026
4K badge
4 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
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
2026, 4K, 15-25 Min, Strength, Low Impact, No Burpees, Standing, Intermediate, LITE, Upper Body, Dumbbells, No Music

Up Next in UPPER BODY

  • 20 Minute Tank Top Arms Upper Body St...
    21:04
    20 Minute Tank Top Arms Upper Body St...

    20 Minute Tank Top Arms Upper Body St...

    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 Cu...

  • 60 Minute KILLER Arms & Abs Strength ...
    1:01:29
    60 Minute KILLER Arms & Abs Strength ...

    60 Minute KILLER Arms & Abs Strength ...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 890
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - A-Jacks
    02 - Hi-Wide Ab Twists
    03 - S2S Wall Pushers
    04 - Cossack Threaders
    05 - Walkouts
    06 - Alt Kick-Out Threaders

    01 - Balance St...

  • 30 Minute KILLER Arms & Abs Strength ...
    31:29
    30 Minute KILLER Arms & Abs Strength ...

    30 Minute KILLER Arms & Abs Strength ...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 445
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - A-Jacks
    02 - Hi-Wide Ab Twists
    03 - S2S Wall Pushers
    04 - Cossack Threaders
    05 - Walkouts
    06 - Alt Kick-Out Threaders

    01 - Balance St...

4 Comments

×