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

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
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, HERO, 30-35 Min, Strength, Low Impact, No Burpees, Abs Included, Advanced, Upper Body, Dumbbells, No Music, INTENSE

Up Next in UPPER BODY (Updates Daily)

  • 30 Minute Advanced Upper Body Workout...
    30:53
    30 Minute Advanced Upper Body Workout...

    30 Minute Advanced Upper Body Workout...

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

    Estimated Calories Burned:
    173-365

    Equipment Needed:
    Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Alt Curls
    02 - Ladder-8 Push-ups
    03 - Chest Press
    04 - Skull Crushers
    05 - Dbl Arnold Pres...

  • 30 Min Beginner Back, Biceps, Shoulde...
    31:06
    30 Min Beginner Back, Biceps, Shoulde...

    30 Min Beginner Back, Biceps, Shoulde...

    Equipment Needed: Dumbbells + Mat
    Level: Beginner
    Calories Burned: 234

    Workout Breakdown:

    Warm-up

    01 - Single Leg Light Curl Press L
    02 - Staggered RDLs L
    03 - ISO Row Flys L
    04 - Superman Holds
    05 - Single Leg Light Curl Press R
    06 - Staggered RDLs R
    07 - ISO Row Flys R
    08 - Back Swimmers
    ...

  • 15 Minute Full Back & Shoulders Upper...
    16:10
    15 Minute Full Back & Shoulders Upper...

    15 Minute Full Back & Shoulders Upper...

    Estimated Calories Burned:
    56-98

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    01 - TYAs
    02 - Lawn Mores L
    03 - High Pulls
    04 - Lawn Mores R
    05 - Renegade Rows
    06 - Wide Back Squeeze
    07 - In & Out Mowers L
    08 - In & Out Mowers R
    09 - Laying Lat Pulls
    1...

2 Comments

×