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Full-Body Workout for Chest, Triceps, Biceps & Back

James Ward, Level 3
James Ward
Some like it hot! Sweat off the pounds in this heated workout with James. This is one full body bootcamp challenge that you won't forget. Strengthen your chest, triceps, biceps and back muscles to increase definition and tone. Make this routine as well as the rest of James's Grokker Premium Bootcamp series, part of your weekly regimen.


Equipment Needed: Dumbbells

3-Minute Dynamic Warm-Up
22-Minute Intense Workout
2-Minute Warm-Down

Workout Details:
2 Rounds:
Reverse Hammers
Reverse Lunges with Overhead Dumbbell Raises
Lunges with Dumbbell Twist
Dumbbell Sumo Rows
Dumbbell Deadlifts with Shoulder Press
Plank Renegade Rows with Push-Up to Bicep Curl Shoulder Press
Bicycle Crunches
Plank Pikes
Spiderman Burpees
Plank Tricep Extensions

Chest, Biceps, & Back
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Tiffany L.
I am already loving your site. I did the Kick Your Abs workout the other night and it nearly killed me--in an awesome way!
Tiffany L.
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