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30 Minute Complete Upper Body Tri-Sets Variations - HERO #002

UPPER BODY (Updates Daily) • 29-Sep-2025
2 comments

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 353
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - F2B Arm Swings
03 - S2S BW Thrusters
04 - Walkouts
05 - Half & Half Push-Ups
06 - Jumping Jacks

01 - Alt DB Floor Snatch
02 - S2S Arnold Press Steps
03 - S2S W-Raise Steps

04 - Hi-Low High Pulls
05 - ISO Row Flys L
06 - ISO Row Flys R

07 - Standard Push-Ups
08 - Slow-Mo Push-Ups
09 - BW Pike-Tap Push-Ups

10 - W-Squeeze Curls
11 - Dbl Rev Lunge Curls
12 - Alt Heavy Twist Curls

13 - F2S Lat Raises
14 - Around the Worlds
15 - Bent Lat Pulls

16 - Chainsaw Rows L
17 - Chainsaw Rows R
18 - Heavy Kneeling Rows

19 - DB Chest Press
20 - Close Chest Press Flys
21 - Alt DB Chest Flys

22 - Skull Crushers
23 - DB Pull-Overs
24 - DB Floor Dips

Cool-Down
01 - Kneeling Spinal Flex
02 - Alt Pin the Needle
03 - Child's Pose Twists
04 - Alt Side Stretch
05 - Seated Rev Shoulder Twists
06 - Alt Scorpions
07 - Walk the Dogs

My HR stats: https://flow.polar.com/shared2/7e999cc56da587a3c3a3d3e206fd1111
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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, HERO, 30-35 Min, Strength, Low Impact, No Burpees, Abs Included, Advanced, Upper Body, Dumbbells, No Music, INTENSE

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