Week 2 - Day 1 | Upper Body Strength + HIIT

by Chris Pruitt

Warm-up

  • 1 min jumping jacks
  • 10 arm circles (forward and backward)
  • 10 wall push-ups
  • 10 band pull-aparts

Workout

  1. Dumbbell Floor Press: 3 sets of 10-12 reps
  2. Dumbbell Bent Over Rows: 3 sets of 10-12 reps
  3. Dumbbell Arnold Press: 3 sets of 10-12 reps
  4. Dumbbell Concentration Curls: 3 sets of 12-15 reps per arm
  5. Dumbbell Overhead Tricep Extensions: 3 sets of 12-15 reps
  6. Diamond Push-ups: 3 sets of 10-15 reps
  7. HIIT: 30 seconds of Dumbbell Thrusters, 20 seconds rest, 8 rounds

Accessory Work

  • 2 sets of 12 dumbbell upright rows
  • 2 sets of 12 dumbbell rear delt flyes

Extra Work

  • 2 sets of max effort chin-ups or resistance band pull-ups

Cool-down

  • Cat-Cow Stretch: 30 seconds
  • Thread the Needle Pose: 30 seconds each side
  • Cross-body shoulder stretch: 30 seconds each arm
  • Forearm stretch: 30 seconds each arm
Back to Dumbbell Pulse Program