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30 Minute Upper Body Chest, Shoulders, Triceps and Back - STRONG #002

UPPER BODY (Updates Daily) • 13-Oct-2025
6 comments

Equipment Needed: Dumbbells + Bench or Mat
Level: Advanced
Calories Burned: 378
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Wide Swimmers
03 - Pot Stirs L
04 - Pot Stirs R
05 - Inchworms
06 - F2B Wrist Stretch

01 - Incline Chest Press
02 - Incline Chest Press
03 - Seated Shoulder Press
04 - Seated Lat Raises
05 - Seated Shoulder Press
06 - Seated Lat Raises
07 - Elevated Pike-Back Push-Ups
08 - Bench Dips
09 - Extended Bench Pull-Overs
10 - Supported Lawnmowers L
11 - Wide Back Rows L
12 - Supported Lawnmowers R
13 - Wide Back Rows R
14 - Flat Bench Chest Press
15 - DB Chest Flys
16 - Flat Bench Chest Press
17 - DB Chest Flys
18 - Skull Crushers
19 - Dual OH Triceps Extensions
20 - Front Shoulder Shrugs
21 - Shoulder Shrugs
22 - Shoulder Shrug Press
23 - Ladder-Up Push-Ups
24 - Ladder-Down Push-Ups

Cool-Down
01 - Pot Stirs L
02 - Pot Stirs R
03 - Alt Pin the Needle
04 - Kneeling Tri/Lats Twist L
05 - Kneeling Tri/Lats Twist R
06 - Scorpion Twists L
07 - Scorpion Twists R

My HR stats: https://flow.polar.com/shared2/7e9a34a35d51f13f650e7039358a4b3e
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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, STRONG, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Upper Body, Dumbbells, Bench, No Music, INTENSE

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