Upper Body Strength Workout with Tabata Finisher (34 Mins)

This upper body strength workout is broken up into two circuits and a tabata finisher. The first circuit will focus on biceps and triceps; second circuit shoulders and back. In each circuit, you'll go through a circuit of five exercises, three times total. The first two sets, you'll do 30 seconds of the full range exercise, 15 seconds pulsing in the exercise, then 15 seconds rest. The third and final set, there's no pulsing. Here's a breakdown:

—Full range exercise 1 (30 sec)
—Pulses exercise 1 (15 sec)
—Rest (15 sec)
—Full range exercise 2 (30 sec)
... and so on.
The third time through, it's just 30 sec full range, 15 sec rest.

If the pulsing is too much, you always have the option to do full range of motion for the full 45 seconds.

For the tabata finisher, you'll alternate between two bodyweight exercises using an interval structure of 20 seconds work, 10 seconds rest. If you're just interested in the weight training, feel free to skip the finisher. :)

WORKOUT BREAKDOWN
Circuit 1 - Biceps/Triceps
See 01:59 for a preview of the exercises.
—Biceps Circle Curls
—Pulse Wide, palms up
—Biceps Hammer Curls
—Pulse Narrow, palms in
—Front - Lateral Extension
—Bend-Stretch, arms wide
—Triceps Kickbacks
—Straight pulses
—Triceps Extensions
—Pulse @ halfway

Circuit 2 - Shoulders / Back
See 17:59 for a preview of the exercises.
—Arnold Press
—Pulse with forearms together
—Shoulder Complex: bent raise, rotate open, press
—Pulse in goal post position
—Lateral Raise - slide - Front Raise
—Alternate the front raise
—Row - Rev Fly Combo
—Pulse row, elbows in
—Upright Row - Bent Row
—Pulse row, elbows wide

Tabata Finisher
See 33:41 for a preview of the exercises.
—Marching Plank
—Surfer Get-Ups

EQUIPMENT NEEDED
link is affiliate
—Set of medium-light dumbbells, and I HIGHLY recommend having a lighter set on hand if available. I have a set of 10lbs, 8lbs and 5lbs. I mostly used the 8-lb set. http://amzn.to/2iyEWy0

As with all workouts, make sure to warm up beforehand. I have two on my channel:
—5-Min Warm Up https://bit.ly/2svyr9D
—7-Min Gentle Warm Up (no jumping) https://bit.ly/2ODQl2H

A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
—https://bit.ly/2DDObJW

Full blog post: https://pumpsandiron.com/2020/04/13/u...

IF YOU LIKED THIS WORKOUT:
—Mixes strength circuits with light weight, high rep endurance burnouts, focus is on shoulders: https://bit.ly/39ngpq0
—Same structure as previous, but focus on biceps & triceps: https://bit.ly/39vpUn9
—Use dumbbells to build upper body exercise combos: https://bit.ly/2WW89KP

LET'S HANG OUT!
—Blog https://pumpsandiron.com
—Studio Pumps https://pumpsandiron.com/studio-pumps/
—Facebook   / pumpsandiron  
—Instagram   / nicolepearce  
—Twitter   / nicoleperr  

INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch:    • Weero & Mitte - Our Dive | Future House | ...  
Free Download / Stream: ncs.io/OurDiveYO