Uploaded February 2026 | Updated September 2026, 1 week ago
This is a focused upper body strength training workout that targets the back and bicep muscles. The structure for this workout is a no-repeat style with 15 exercises. This workout will build muscles and definition in a short amount of time.
15-MINUTE UPPER BODY STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 30lbs/ 2.5kg to 13.6kg. Aim to lift moderately heavy to heavy.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST/ANKLE WEIGHTS
- RESISTANCE BAND
STRUCTURE
15 EXERCISES
NO REPEAT
WORK: 40 SECONDS
REST: 10 SECONDS
REST BETWEEN CIRCUITS: 30 SECONDS
EXERCISE LIST
-SINGLE-ARM ROW (L&R)
-BANDED SEATED ROW
-SEATED FACE PULLS
-ALTERNATING BAND PULL DOWN
-PULLOVER
-PRONE IYT
-PREACHER CURLS (L&R)
-REVERSE GRIP ROW
-BICEP CURLS
-CONCENTRATION CURLS (L&R)
-CROSS BODY CURLS
-HAMMER CURLS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher👉 youtu.be/7dqpT6qLfl8
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
This is a focused upper body strength training workout that targets the back and bicep muscles. The structure for this workout is a no-repeat style with 15 exercises. This workout will build muscles and definition in a short amount of time.
15-MINUTE UPPER BODY STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 30lbs/ 2.5kg to 13.6kg. Aim to lift moderately heavy to heavy.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST/ANKLE WEIGHTS
- RESISTANCE BAND
STRUCTURE
15 EXERCISES
NO REPEAT
WORK: 40 SECONDS
REST: 10 SECONDS
REST BETWEEN CIRCUITS: 30 SECONDS
EXERCISE LIST
-SINGLE-ARM ROW (L&R)
-BANDED SEATED ROW
-SEATED FACE PULLS
-ALTERNATING BAND PULL DOWN
-PULLOVER
-PRONE IYT
-PREACHER CURLS (L&R)
-REVERSE GRIP ROW
-BICEP CURLS
-CONCENTRATION CURLS (L&R)
-CROSS BODY CURLS
-HAMMER CURLS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher👉 youtu.be/7dqpT6qLfl8
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
