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Upper Body Strength: AMRAP Finisher

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

88 views on YouTube · Dan the HIIT Man · October 2026

Three upper-body blocks of presses, rows, flys and curls, with a warm-up and a finisher.

  • 42 min
  • Dumbbells, Bench
  • 22 moves
  • Easier version shown

The workout

Workout · 30s each, no rest

  1. Arm Swings
  2. Inchworm Walkouts
  3. Pike to Down Dog
  1. Shoulder Taps
  2. Bent Over T-Raises

Workout · 30s work · 30s rest

2 rounds

  1. Chest Press
  2. Bent Over Row · neutral grip
  3. Chest Fly
  4. Seated Arnold Press
  5. Hammer Curls

Block 2 · 30s work · 30s rest

2 rounds

  1. Incline Chest Press
  2. Bent Over Row · underhand grip
  3. Bent Over Reverse Fly
  4. Supinating Curls
  5. Lateral Raise

Block 3 · 30s work · 30s rest

2 rounds

  1. Dumbbell Push Ups
  2. Gorilla Rows
  3. Close Grip Chest Press
  4. High Pulls
  5. Zottman Curls

Finisher · 90s AMRAP

  1. Alternating Shoulder Press · 5 per side
  2. Alternating Rows · 5 per side
  3. Push Up to Shoulder Taps · 5 reps

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