This is a complete upper body workout! It’s all in here today! We have pressing, rowing, flyes, pulls, curls, raises and some abs specific to finish!

All you will need are some dumbbells, your mat and you… ready to put in the work! You will finish feeling pumped, mentally and physically!

The dumbbells I am using for your reference are 2 x 17.5 kg each and 2 x 6 kg each!

The timer will be on for 1 minute per exercise with 20 seconds rest inbetween!

X3
CHEST PRESS
SINGLE ARM ROW
SWITCH SIDE!

X2
REAR DELT FLY - PARTIAL
UPRIGHT ROW - PRESS
ARNOLD PRESS - DIAGONAL RAISE
LATERAL RAISE - PARTIALS
AROUND THE WORLD - ARC RAISE

X3
DIAMOND PRESS
PULLOVER

X2
HAMMER CURL - WIDE CURL

FINISHER!

100 x reps ABS!

25x OPPOSITE FOOT REACH SIT UP
25x SWITCH SIDE!
25x OPPOSITE FOOT REACH CRUNCH
25x SWITCH SIDE!

Put the head down and work hard with the compound lifts at the beginning before we move to more isolation movements on the triceps, shoulders and biceps!

A staple, solid upper body workout that I know you will appreciate!

Let’s do this!!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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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