The back, shoulders and arms targeted within giant sets! Dumbbell compound and isolation exercises to build strength and muscle!

For this upper body workout, you will need a pair of dumbbells, your mat and a yoga block as an option to use during renegade rows for extra comfort if preferred!

The dumbbells I am using for your reference are 15kg each and 8kg each!

The timer will be on for 45 seconds per exercise, with 45 seconds rest between each giant set!

It is no repeated exercises so every exercise is different!

BENT OVER ROW
RENEGADE ROW
SUPINE ROW
LANDMINE ROW

SHOULDER PRESS
ARNOLD PRESS
CURL TO HAMMER PRESS
FRONTAL RAISES
SINGLE ARM RENEGADE ROW
BENT OVER ROW (same side)
SINGLE ARM RENEGADE ROW (switch)
BENT OVER ROW (same side)

SINGLE ARM PRESS
PUSH PRESS (same side)
SINGLE ARM PRESS (switch)
PUSH PRESS (same side)

REAR DELT FLY (one side)
SWEEP (same side)
REAR DELT FLY (switch side)
SWEEP (same side)

LATERAL RAISES
ALTERNATING LATERAL RAISES
PARTIALS
FIGURE 8

HAMMER CURLS
HAMMER PULSES
CURLS
HOLD!

CURL TO PRESS (one side)
CURL TO PRESS (switch)
DIAGONAL PRESS
TRICEP PRESS STANDING
Finisher:
30/30/30

ALTERNATING PRESS
ALTERNATING ROW
ALTERNATING CURLS

The aim is to lift full range of motion, in a slow and controlled manner.

During the renegade rows, brace that core so minimal movement from the hips!

During the push press, use drive from lower body to help lift the dumbbells.

Demonstrate just how much discipline you have with these lifts! It makes it more challenging, bigger demand from the body and makes those weights feel heavier!

Let’s smash it!!

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Caroline Girvan
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Northern Ireland
BT38 8WB

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