Uploaded September 2025 | Updated September 2026, 2 weeks ago
You don't need to spend loads of time in your workout to see results! You just need a purposeful plan and dumbbells. This workout will help you build upper-body definition in only 20 minutes! During this workout, we will include full range, isolation, and pulses in a no-repeat structure.
20-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lb-20lb/ 4.5kg-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST/ANKLE WEIGHTS
STRUCTURE
10 EXERCISES - NORMAL, ISOLATED, & PULSING
WORK: 45 SECONDS
ISOLATED HOLD: 15 SECONDS
PULSING: 30 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-REVERSE GRIP ROW
-INCLINE ROW
-CHEST PRESS
-INCLINE CHEST FLY
-FRONT RAISE
-SHOULDER PRESS
-CLOSE GRIP CHEST PRESS
-SKULL CRUSHER
-BICEP CURLS
-HAMMER CURLS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
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.
You don't need to spend loads of time in your workout to see results! You just need a purposeful plan and dumbbells. This workout will help you build upper-body definition in only 20 minutes! During this workout, we will include full range, isolation, and pulses in a no-repeat structure.
20-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lb-20lb/ 4.5kg-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST/ANKLE WEIGHTS
STRUCTURE
10 EXERCISES - NORMAL, ISOLATED, & PULSING
WORK: 45 SECONDS
ISOLATED HOLD: 15 SECONDS
PULSING: 30 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-REVERSE GRIP ROW
-INCLINE ROW
-CHEST PRESS
-INCLINE CHEST FLY
-FRONT RAISE
-SHOULDER PRESS
-CLOSE GRIP CHEST PRESS
-SKULL CRUSHER
-BICEP CURLS
-HAMMER CURLS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
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.
