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30 Minute Complete Upper Body Strength Workout - STRONG #008

UPPER BODY (Updates Daily) • 20-Oct-2025

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 388
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Hug & Love Drives
03 - Walkouts
04 - Half & Half Push-Ups
05 - Best Stretch
06 - Alt Side Stretch

01 - Dbl High Pull Curls
02 - Bent Dead-Threaders L
03 - Bent Dead-Threaders R
04 - Standard Push-Ups
05 - DB Chest Press
06 - DB Floor Dips
07 - Kneeling Shoulder Press
08 - Kneeling Piston Press
09 - 12 to 3 Lat Raises
10 - Cross-Grab Gorilla Row
11 - HEAVY Kneeling Rows
12 - DB Pull-Overs
13 - Dbl Rev Lunge Curls
14 - Bent Row Flys
15 - Renegade Rows
16 - Wide Push-Ups
17 - DB Chest Press
18 - DB Chest Flys
19 - Shoulder Shrug Press
20 - Hi-Low High Pulls
21 - Supinated Worlds
22 - Chainsaw Rows L
23 - Chainsaw Rows R
24 - Dive-Bomber Push-Ups

Cool-Down
01 - Shoulder Tri-Stretch L
02 - Shoulder Tri-Stretch R
03 - Modified Sun Flow
04 - Child's Pose Twists
05 - Alt Side Stretch
06 - Alt Scorpions
07 - Walk the Dogs

My HR stats: https://flow.polar.com/shared2/7e9a7cc0200cf32eadcaf604cc6f6e98
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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, No Music, INTENSE

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