Uploaded February 2026 | Updated September 2026, 1 week ago
Monthly strength calendar here: buymeacoffee.com/kaleighcohen/extras
This is a classic upper body strength-training workout to build muscle! What makes this a classic strength-training workout is its structure. This workout includes 6 exercises repeated 3 times with longer rest periods for maximum muscle growth.
This workout targets the chest and back muscles. These are 2 of the biggest muscles in the upper body, with a huge payoff by the end!
This traditional way of strength training is crucial for overall muscle growth and preventing plateaus with carryover strength into our other workouts and everyday life!
My personal experience after doing this workout was that I surprisingly loved it! I usually struggle with back day, it's a day that I really need to talk myself into, but I was SO GLAD that I did! It felt so awesome to lift heavy and know that I was giving my chest and back muscles some much needed love. I was sore for 2-3 days after, not overly sore but a good sore that was a reminder of the fun workout. Although I love a good no repeat workout, I was happy to have the opportunity in this one to challenge the muscles with 3 sets. The workout was over before I knew it, and I was so grateful to have a more focused session like this!
25-MINUTE UPPER BODY CHEST & BACK WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Today is a heavy lift day. A heavier weight will move at a slower tempo to maintain control and form. If you don't have what you would consider heavy dumbbells for this workout, you can use moderately heavy dumbbells and pick up your lifting tempo. I used a range from 15lbs to 30lbs/ 6.8kg to 13.6kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
6 EXERCISES REPEATED 3X THROUGH
WORK: 50 SECONDS
REST: 30 SECONDS
EXERCISE LIST
-RIGHT ROW
-LEFT ROW
-INCLINE ROW
-PULLOVER
-CHEST PRESS
-INCLINE FLYS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher! 👉 youtu.be/oEEE_H9XFDA
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.
Monthly strength calendar here: buymeacoffee.com/kaleighcohen/extras
This is a classic upper body strength-training workout to build muscle! What makes this a classic strength-training workout is its structure. This workout includes 6 exercises repeated 3 times with longer rest periods for maximum muscle growth.
This workout targets the chest and back muscles. These are 2 of the biggest muscles in the upper body, with a huge payoff by the end!
This traditional way of strength training is crucial for overall muscle growth and preventing plateaus with carryover strength into our other workouts and everyday life!
My personal experience after doing this workout was that I surprisingly loved it! I usually struggle with back day, it's a day that I really need to talk myself into, but I was SO GLAD that I did! It felt so awesome to lift heavy and know that I was giving my chest and back muscles some much needed love. I was sore for 2-3 days after, not overly sore but a good sore that was a reminder of the fun workout. Although I love a good no repeat workout, I was happy to have the opportunity in this one to challenge the muscles with 3 sets. The workout was over before I knew it, and I was so grateful to have a more focused session like this!
25-MINUTE UPPER BODY CHEST & BACK WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Today is a heavy lift day. A heavier weight will move at a slower tempo to maintain control and form. If you don't have what you would consider heavy dumbbells for this workout, you can use moderately heavy dumbbells and pick up your lifting tempo. I used a range from 15lbs to 30lbs/ 6.8kg to 13.6kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
6 EXERCISES REPEATED 3X THROUGH
WORK: 50 SECONDS
REST: 30 SECONDS
EXERCISE LIST
-RIGHT ROW
-LEFT ROW
-INCLINE ROW
-PULLOVER
-CHEST PRESS
-INCLINE FLYS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher! 👉 youtu.be/oEEE_H9XFDA
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.
