Uploaded July 2025 | Updated September 2026, 2 weeks ago

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We have a no-repeat strength workout to build muscle definition in the upper body! We have 6 rounds of heavy, medium, and light lifting for a quick and effective training session!

20-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lb-25lb/ 2.5kg-11.3kg
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR

STRUCTURE
6 ROUNDS OF 3 EXERCISES
18 EXERCISES TOTAL
DECREASE WEIGHT AND INCREASE TIME
EXERCISE 1:
WORK: 40 SECONDS
REST: 10 SECONDS
EXERCISE 2:
WORK: 50 SECONDS
REST: 10 SECONDS
EXERCISE 3:
WORK: 60 SECONDS
REST: 30 SECONDS

EXERCISE LIST
-CHEST PRESS
-CHEST FLYS
-CLOSE GRIP CHEST PRESS
-ARNOLD PRESS
-FRONT LATERAL RAISE
-SHOULDER PRESS
-BENT OVER ROW
-WIDE ROW
-SCAPULAR RETRACTORS
-PUSH-UP
-PULLOVER
-REAR DELT FLYS
-DIPS
-TRICEP OVERHEAD EXTENSION
-SKULL CRUSHERS
-BICEP CURL
-WIDE CURL
-HALF-HOLD HAMMER CURL

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

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🔴 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.