Uploaded November 2025 | Updated September 2026, 1 week ago
This strength workout will build both strength and definition in your upper body! We are combining strength-focused training and hypertrophy training.
We will target the chest, back, shoulders, biceps, and triceps! We are using a circuit-style structure with repeating strength exercises and no repeat for hypertrophy circuits.
25-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs-25lbs/4.5kg-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE/WRIST WEIGHTS
STRUCTURE
3 EXERCISES REPEATED FOR 3 ROUNDS
4 ADDITIONAL EXERCISES FOR EACH ROUND
21 TOTAL EXERCISES
REPEATED EXERCISE: 60 SECONDS
HYPERTROPHY EXERCISE: 40 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-ROW
-CHEST PRESS
-BOTTOM TO TOP
-ARNOLD PRESS
-HAMMER CURLS
-PUSH-UP
-SKULL CRUSHER
-WIDE CURLS
-PULLOVER
-CLOSE GRIP-
-CHEST PRESS
-REAR DELT FLY
-LAT. RAISE
-KICKBACKS
-REV. GRIP ROW
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 it 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 strength workout will build both strength and definition in your upper body! We are combining strength-focused training and hypertrophy training.
We will target the chest, back, shoulders, biceps, and triceps! We are using a circuit-style structure with repeating strength exercises and no repeat for hypertrophy circuits.
25-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs-25lbs/4.5kg-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE/WRIST WEIGHTS
STRUCTURE
3 EXERCISES REPEATED FOR 3 ROUNDS
4 ADDITIONAL EXERCISES FOR EACH ROUND
21 TOTAL EXERCISES
REPEATED EXERCISE: 60 SECONDS
HYPERTROPHY EXERCISE: 40 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-ROW
-CHEST PRESS
-BOTTOM TO TOP
-ARNOLD PRESS
-HAMMER CURLS
-PUSH-UP
-SKULL CRUSHER
-WIDE CURLS
-PULLOVER
-CLOSE GRIP-
-CHEST PRESS
-REAR DELT FLY
-LAT. RAISE
-KICKBACKS
-REV. GRIP ROW
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 it 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.
