The chest, back, shoulders, biceps and triceps will all be on fire today! Complexes involving those compound movements at the beginning, then we move to more isolation exercises for the triceps, biceps and shoulders!

Each complex is 3 minutes duration with 30 seconds rest inbetween!

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

The dumbbells I am using for your reference are 15kg at the beginning for the back and chest then the remainder will be with 6kg!

CHEST PRESS x15
PULLOVER x10

BENT OVER ROW x15
UNEVEN PUSH UP (same side) x10

BENT OVER ROW x15
UNEVEN PUSH UP (same side) x10

LANDMINE ROW x15
DIAMOND PUSH UPS x10

ARC PRESS x12
ARNOLD PRESS x12

LATERAL RAISES x10
PARTIALS x10

ARC RAISES x10
AROUND THE WORLD x5

SKULLCRUSHERS x12 or 10
DIAMOND PRESS x20

90° ELBOW HOLD LATERAL RAISE x10
REAR DELT ROW x15

TRICEP KICKBACK x10
WIDE CURLS x10

21s HAMMER CURLS!
X7 BOTTOM 1/2 RANGE
X7 TOP 1/2 RANGE
X7 FULL RANGE!

The compound lifts at the beginning of the workout require a lot of energy and so by the time we reach the isolation exercises we have already been working hard.

During the isolation exercises, particularly the lateral raises, it is important to take it slow.

Please pause when you are not able to control the lowering and with the likes of the lateral raises, when you are not able to lift the dumbbells to shoulder height.

This was tough! By the time we reach the shoulders, you feel the effect of the compound lifts prior!

Take it slow. There is lots of variety and the 3 minutes do pass quickly… I would say except the lateral raises and partial complex! That was the most challenging for me!!

I hope you feel your entire upper body working hard and really connect with the muscles working!

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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