Week 1 - Day 1 | Upper Body Strength + HIIT

by Chris Pruitt , Certified ASFA Personal Trainer

Warm-up

  • 1 min jog in place
  • 10 arm circles (forward and backward)
  • 10 shoulder shrugs (NO Weight) 
  • 10 push-ups

Workout

  1. Dumbbell Bench Press: 3 sets of 10-12 reps 
  2. Single Arm Dumbbell Row: 3 sets of 10-12 reps per arm
  3. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  4. Dumbbell Bicep Curls: 3 sets of 12-15 reps 
  5. Dumbbell Tricep Kickbacks: 3 sets of 12-15 reps per arm
  6. Push-ups: 3 sets of 10-15 reps
  7. HIIT: 30 seconds of Dumbbell Thrusters, 30 seconds rest, 8 rounds

Accessory Work

  • 2 sets of 12 dumbbell lateral raises
  • 2 sets of 12 dumbbell front raises

Extra Work

  • 2 sets of max effort pull-ups or inverted rows

Cool-down

  • Cat-Cow Stretch: 30 seconds
  • Child's Pose: 30 seconds
  • Shoulder stretch: 30 seconds each arm
  • Tricep stretch: 30 seconds each arm
Back to Dumbbell Pulse Program