DAY 21 No Music, Only Beeps | AMRAP Chest, Shoulders, Arms, & Core with Dumbbells скачать в хорошем качестве

DAY 21 No Music, Only Beeps | AMRAP Chest, Shoulders, Arms, & Core with Dumbbells

Music Version:    • DAY 21 | LIFT. BURN. FLEX - ABS, ARMS, CHE...   ACCRUE Playlist    • ACCRUE+: Build Muscle. Build Capacity. 6 W...   This workout focuses on upper-body pushing strength and anterior core stability using timed AMRAP (as many rounds as possible) intervals to drive muscle fatigue, volume, and work capacity. You’ll cycle through chest, triceps, shoulders, and core exercises with controlled pacing, aiming for quality reps while maintaining consistent effort across each 5-minute work block. FORMAT • 5 AMRAP groups • 5 minutes work × 75 seconds rest per group Exercises • Group 1: Tricep Press, Chest Fly, Circle Crunches • Group 2: Skull Crushers, Chest Press, Reverse Crunches • Group 3: Push Press, Shoulder Raises (arc pattern), Cross-Body Crunches • Group 4: Bent-Arm Lateral Raises, Dumbbell Front Lifts (Right & Left) • Group 5: Cobra Pushups, Pushups, Bird Dogs EQUIPMENT • Dumbbells (light to moderately heavy) (I'm using 2 x 25lbs, 2 x 15lbs, & 2 x 10lbs) This session is designed to build pushing strength, shoulder endurance, and deep core control while keeping intensity high through time-based effort rather than fixed reps. DISCLAIMER: As a NASM-Certified Personal Trainer, I want to note that this workout is for educational and informational purposes only. Please consult with a qualified healthcare professional before beginning any exercise program. Perform all exercises at your own risk and modify as needed for your body and fitness level.