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 Chest, Shoulders & Back Upper Body Workout - 75 HOY #09

UPPER BODY (Updates Daily) • 14-Apr-2025

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 323
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Shoulder Swings
03 - Standing Trunk Twists
04 - Bent Fly Twist Reach
05 - Walkouts
06 - F2B Plank Rockers

01 - Half & Half Push-ups
02 - DB Chest Press
03 - DB Pull-Overs
04 - Dual Hang Press
05 - W-Raise
06 - 12 to 3 Lat Raises
07 - In & Out Mowers L
08 - In & Out Mowers R
09 - Kneeling Rows
10 - LRB Chest Press
11 - DB Chest Flys
12 - DB Floor Dips
13 - Kneeling Arnold Press
14 - Kneeling Switch Press
15 - Kneeling Goblet OH Tri Press
16 - RDL High Pulls
17 - Alt Bent Back Flys
18 - Criss-Cross Bent Back Rows
19 - Close Grip Chest Press
20 - Power Chest Press Thrust
21 - Bridge Hold Chest Flys
22 - Around the Worlds
23 - Alt High Pull Holds
24 - Standard Push-ups

Cool-Down
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Pot Stirs L
04 - Pot Stirs R
05 - Cat Cow
06 - Side Stretch L/R
07 - Alt Scorpions

My HR stats: https://flow.polar.com/shared2/7e940d0062c89570352f99a4b3929b01
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, 75HOY, 30-35 Min, Strength, Low Impact, No Burpees, LITE, Intermediate, Advanced, Upper Body, Dumbbells, No Music

Up Next in UPPER BODY (Updates Daily)

  • 60 Minute Intermediate ABAB Upper Bod...
    1:01:05
    60 Minute Intermediate ABAB Upper Bod...

    60 Minute Intermediate ABAB Upper Bod...

    Estimated Calories Burned:
    252-521

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - Inchworm Push-ups
    02 - Lawn Mores L
    03 - Inchworm Push-ups
    04 - Lawn Mores R
    05 - ISO Snatch Squats
    06 - Stacked Foot Push-ups
    07 - ISO Snatch Squats
    08 - Stacked Foot ...

  • 40 Minute Triple Double Tempo Arms Wo...
    41:05
    40 Minute Triple Double Tempo Arms Wo...

    40 Minute Triple Double Tempo Arms Wo...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned:
    Steps: 431

    Workout Breakdown:

    Warm-up:
    01 - Jumping Jacks
    02 - F2B Shoulder Swings
    03 - The Windmill
    04 - Inchworms
    05 - World's Best Stretch

    Workout:
    01 - 30 - W-Curls
    02 - 45 - S2S Step Curls
    03 - 60 - Dbl Bac...

  • 45 Minute Biceps, Back & Shoulders Wo...
    46:12
    45 Minute Biceps, Back & Shoulders Wo...

    45 Minute Biceps, Back & Shoulders Wo...

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

    Estimated Calories Burned:
    212-428

    Equipment Needed:
    Dumbbells, Mat + Resistance Bands

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Hammer Curl Press
    02 - In & Out Mowers L
    03 - Side Step Curls
    04 - Resista...

×