Get ready to Sculpt Your Back, Biceps, and Shoulders with progressive overload techniques in this superset workout! This focused strength workout is perfect for individuals seeking effective, results-oriented exercises. Take your training to new levels and conquer your fitness objectives with this empowering regimen! Embrace the power of progressive sets, as each move is three rounds lasting 45 seconds each, targeting 8-12 reps per set. Challenge yourself to push beyond limits, aiming to reach failure by the third round. Opt for challenging weights to accelerate your progress. Stay attentive with our up next window, optimizing your rest periods for optimal performance. Included in our session are warm-up and cool-down exercises, making it ideal for busy people seeking impactful results through low-impact, high-intensity training.
Grab your March 2024 FLEX program calendar for accountability here! https://shorturl.at/wHI29
Exercises:
1. Rows
2. Hammer Curls
3. Back Flyes
4. Supinated Curls
5. Underhand rows
6. Hammer to Supinated Curls
7. Seated Shoulder Press
8. L Raises
9. Jumping Jacks
Chapters:
0:00 – Intro
0:39 – Warm Up
2:39 – Rows and Hammer Curls
8:55 – Back Flyes and Supinated Curls
15:10 – Underhand Rows and Hammer to Supinated Curls
21:25 – Seated Shoulder Press & L Raises
27:40 – Jumping Jacks
30:26 – Cool Down & Motivation
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LEGAL DISCLAIMER:
All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.
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Heat 2025 – Solid, quick upper body workout! Thanks Sydney & Dustin!
Here from Heat!! Thanks Sydney!
OMG I’ve been trying to do stacking since this month. Thank you a lot for talking about it since I was beginning to give up on it and thinking of doing something big, which becomes unsustainable eventually.
Workout was amazing, thank you so much! Day 7 done
I am loving this series so much
2025 here I go 
CRUSHED IT AGAIN – HEAT!!!
Crushed it again!!
Back for heat 2025!
Crushed it
March 24 
Crushed it
We did it!
Back for heat!
I was exhausted when I first picked up this work out and could only do the first 30 minutes. Proud that I came back to complete it a few days later on top of the programmed Saturday glutes and abs workout. High fives to everyone who finds the diligence to persevere! Watching Sydney kill it and be with us along the way is so critical.
Heat day 7
completed march 13th 2025
2nd time around. Even better then the first time. Cardio was a great finisher.
Crushed 2025 HEAT!!
I crushed it
130
Crushed it!,!
Just like 11 months ago, I it
Crushed it in 2025
2025!