Just over 20 minutes. Back. Shoulders. Chest. Arms… all worked but in a very slow and controlled format.

This is a PERFECT upper body session to save for those days when you just want to work hard for that shorter duration!

All you will need for this upper body workout is some dumbbells and your mat!

The dumbbells I am using for your reference are 15kg! However I reduce to 9kg each for the SHOULDER PRESS & ARNOLD PRESS!

The timer will be on for 40 seconds of work, 20 seconds rest for most of the exercises within the circuit, however the PULLOVER will be performed for 1 minute duration and 10 seconds rest before the next exercise, being the SHOULDER PRESS!

We perform this circuit 3 times then we have the finisher!

BENT OVER ROW

CHEST PRESS

PULLOVER *1 MINUTE

SHOULDER PRESS

PUSH UPS
ARNOLD PRESS

FINISHER!

40/20/40

DEADSTOP PUSH UPS!
DIAGONAL DIAMOND PRESS
DEADSTOP PUSH UPS!



You will notice there are no arm specific exercises however these are compound movements so the biceps and triceps are involved during the back, shoulder and chest exercises.

If you have been training with me for awhile, you will have noticed I don’t train arms that often as you may think. Infact I have gained strength and muscle in triceps and biceps mostly from rows, presses and push up variations!

20 minutes. Upper body. Done!



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

Today’s Optional Add-on: https://youtu.be/ME0cj3FTbms

Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD

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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