This is a tough, but quick workout that targets your entire upper body. You only do one set of each exercise and nothing is repeated. I’ve been adding this on to a few of my client’s workouts this week as a burnout and they love it!
Equipment: dumbbells, bench (optional)
Program: 10 reps PLUS 10 alternating arm/side (each) reps x 1 round. Rest minimally between two arm and single arm sections. Little rest between exercises.
- Bentover dumbbell row
- Dumbbell chest press
- Overhead military press
- Complex shoulder raises (alternating front/side – 10 total, no single arm work here)
- Hammer curls
- Upright row
- Chest fly
- Triceps kickbacks
- In and out bicep curls (alternating in/out – 10 total, no single arm work here)
- Reverse fly