Movements involving many muscles at once, others one muscle group only, variations, points of constant time under tension and some high intensity full body movements in here too! A very intense 30 minutes but very focused and formatted in a way to produce a lot of stimulus!

These 30 minutes, I can pretty much guarantee you will get a lot out of it!

The dumbbells I am using for your reference are 2 x 15kg for the first giant set and finisher!

I also use 2 x 8kg for the shoulder pressing and bicep curls.

I then use 2 x 4kg towards the end for laterals, frontals and rear delts!

Aside from dumbbells, you will also need a chair/bench for dips, or you can use your dip bars if you have them! I will be using a chair today!

The timer will be on for 30 seconds per exercise with each giant set, and four exercises will make up each giant set! We then have 30 seconds in between, and we will need that 30 seconds rest!

We perform each giant set for two sets!

This one will pass very quickly, I think!

2 x 15kg
BENT OVER ROW
RENEGADE ROWS
PUSH UP
PUSH UP TO PLANK

2 x 8kg
‘NO LOWER’ ARNOLD PRESS
ARNOLD PRESS
PIKE PUSH UP
PLANK LADDER

‘SLOW’ PACED DIPS
SLIGHTLY FASTER PACE REPS
TRICEP PUSH UPS
WALK OUT TO TRICEP PUSH UP

2 x 8kg
HAMMER CURL
WIDE CURL
PALMS UP CURL
SHOULDER TAPS

2 x 4kg
90° AT ELBOW LATERAL RAISE
LATERAL RAISE
PARTIALS
BURPEE JACKS

2 x 4kg
REAR DELT FLY
PARTIALS!
HAMMER FRONTAL RAISE
OVERHAND FRONTAL RAISE

FINISHER!

30/30/30/30/30

SPRAWL
RENEGADE ROW TO PUSH UP
SPRAWL
RENEGADE ROW TO PUSH UP
SPRAWL

There isn’t one muscle in the upper body not challenged today!! The arms, shoulders, chest and back are all under tension throughout.

Short work period per set, so ever-changing throughout each giant set!

I enjoyed writing about this workout and how each movement connects with the next; sometimes a variation of the previous exercise, less intense ‘on paper’, more intense, bodyweight only or full body dynamic!

Have a great upper body session, everyone and enjoy relaxing on the mat, feeling incredible!!

Cx

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Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
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HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or are planning on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.