Upper Body Strength Workout with Dumbbells - 28 Minutes | Once & Done - No Repeaters

We won't repeat a single exercise in this once & done workout. Make sure you lift a weight that allows you to perform the exercise with good form, but also make sure it challenges you! My arms were shaking after this quick & effective upper body strength workout. Your warm up & cool down are included, I hope you enjoy this workout. The workout is as follows:
Warm Up (30 Seconds, 1x, 4 minutes):
1. Arm Cross Swings
2. Big Arm Circles Forwards/Backwards (Half/Half)
3. Step Back + Bow Pulls
4. Torso Twists + Chest Opener
5. Wrist Rotations + March
6. Walkouts
7. Plank + Shoulder Taps
8. Boxer Shuffle
GROUP 1 (45 Seconds ON/15 OFF, 1x, 6 minutes):
1. Chest Press (30lbs)
2. Chest Fly (24lbs)
3. Bicep Curl (24lbs)
4. OH Press (20lbs)
5. Tricep Extension (12lbs)
6. Wall Push Ups
GROUP 2 (45 Seconds ON/15 OFF, 1x, 6 minutes):
1. Close Chest Press (30lbs)
2. Reverse Fly (8lbs)
3. Hammer Curl (24lbs)
4. Arnold Press (20lbs)
5. Tricep Kickbacks (12lbs)
6. Sphinx Up/Downs
*WATER BREAK*
GROUP 3 (45 Seconds ON/15 OFF, 1x, 6 minutes):
1. Upright Row (20lbs)
2. Ventral/Lateral Raise (Alt.) (12lbs)
3. Forearm Curl (20lbs)
4. Shoulder Shrugs (Alt.) (24lbs)
5. Skull Crushers (16lbs)
6. Arm Circles (half/half)
Cool Down (30 seconds, 1x, 6 minutes)
1. Lateral/Ventral Arm Swings
2. Shoulder Rolls Forwards/Backwards
3. Side Bend + Reach (Alt.)
4. Toe Touch Circles
5. Wall Chest Stretch
6. Wide Toe Touch + Arms
7. Downward Dog
8. Cobra
9. Thread the Needle (Left Side)
10. Thread the Needle (Right Side)
11. Freestyle Neck (2x)

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