Day 2 and we are 100% going to target those shoulders, back, chest, biceps and triceps with dumbbells and some bodyweight exercises with as always, a focus on the control to intensify the workout to promote strength gains and hypertrophy!

The timer will be on throughout this entire workout for 40 seconds each exercise and 20 seconds rest!

Every exercise will be performed for 2 sets apart from the push up variations! Those will be performed for only the 1 set!

For this workout, you will simply need a pair of dumbbells and your mat!

I am using 2 pairs of dumbbells, the heavier being 17.5kg each and the lighter pair is 8kg.

BENT OVER ROW
BENT OVER ROW
CHEST PRESS
CHEST PRESS
WIDE PUSH UPS
RENEGADE ROWS
RENEGADE ROWS
PALMS FACING CHEST PRESS
PALMS FACING CHEST PRESS
DEADSTOP PUSH UPS TO SUPERMAN
LANDMINE ROW
LANDMINE ROW
DIAMOND PRESS
DIAMOND PRESS
DIAMOND PUSH UPS
PULLOVER 1 1/2 REPS
PULLOVER 1 1/2 REPS
FLYES 1 1/2 REPS
FLYES 1 1/2 REPS
LEANING PUSH UPS
CLOSE TO OPEN TO PRESS
CLOSE TO OPEN TO PRESS
ARNOLD PRESS
ARNOLD PRESS
PIKE PUSH UPS
DIAGONAL RAISES
DIAGONAL RAISES
FRONTAL RAISE TO TRICEP EXTENSION
FRONTAL RAISE TO TRICEP EXTENSION
DIVER PUSH UPS
SKULLCRUSHERS
SKULLCRUSHERS
TATE PRESS
TATE PRESS
TRICEP PUSH UPS
HAMMER CURLS
HAMMER CURLS
WIDE TO NARROW CURLS
WIDE TO NARROW CURLS
REGULAR PUSH UPS REP IT OUT!

Yes! By the time we reach the curls, our arms will have to fight for each rep!

Maintain good form towards the end and if it means pausing that’s fine! I definitely paused to make perfect reps instead of using momentum to push through!

Back, chest, arms and shoulders… day 2 will be complete!! You can do this!!!

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Disclaimer: If you are new to exercise or planning on embarking 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 meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases