Intense Workout

Shoulder & Triceps

Intense Duration 48 minutes

Target Areas: Legs, Core

Equipment: Dumbbells, Chair, Bench

Added By Asif Kalam

Tags

Home Gym Workouts Leg Workouts Dumbbell Workouts Chair Workouts Bench Workouts

Exercises

Set 1: 1 round

Effort: Moderate

5 minutes

1 minute

Set 2: 4 rounds

Seated Dumbbell Front Presses

Weights: Moderate
Effort: Vigorous

Seated Dumbbell Front Presses

15 reps

Effort: Vigorous

15 reps

Twist your torso to the left and try to touch your hands to the ground.

Effort: Vigorous

40 reps

30 seconds

Set 3: 3 rounds

Dumbbell V-Raises

Weights: Moderate
Effort: Vigorous

Dumbbell V-Raises

15 reps

Dumbbell Tricep Extensions

Weights: Moderate
Effort: Vigorous

Dumbbell Tricep Extensions

15 reps

Effort: Vigorous

20 reps

30 seconds

Set 4: 2 rounds

Seated Dumbbell Lateral Raises

Weights: Moderate
Effort: Vigorous

Seated Dumbbell Lateral Raises

15 reps

Bent Over Tricep Kickbacks

Weights: Moderate
Effort: Vigorous

Bent Over Tricep Kickbacks

15 reps

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Effort: Vigorous

Right Side Plank Dips

15 reps

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Effort: Vigorous

Left Side Plank Dips

15 reps

30 seconds

Set 5: 1 round

Dumbbell Upright Rows

Weights: Moderate
Effort: Vigorous

Dumbbell Upright Rows

15 reps

Tricep Push-Ups

Effort: Vigorous

Tricep Push-Ups

15 reps

Effort: Vigorous

60 reps

30 seconds

Set 6: 1 round

Cool Down Jogging

Effort: Moderate

Cool Down Jogging

15 minutes

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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