Uploaded May 2025 | Updated September 2026, 2 weeks ago
This upper body strength workout combines strength and hypertrophy for building muscle and definition! This workout focuses specifically on the shoulders, biceps, and triceps! This is a fun workout that will maximize your training in only 30 minutes!
30 MINUTE ARMS & SHOULDERS STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- We are using moderately heavy and heavy dumbbells for today's workout! Select weight that challenges you! I used a range from 10lb-25lb/ 4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST/ANKLE WEIGHTS
STRUCTURE
--5 ROUNDS--
ROUNDS 1-3 HEAVY WEIGHTS:
-4 EXERCISES REPEATED 2X THROUGH
-WORK: 40 SECONDS
-REST: 20 SECONDS
ROUND 4 SLOW TEMPO:
-3 EXERCISES
-WORK: 60 SECONDS
-REST: 10 SECONDS
ROUND 5 PULSES:
-3 EXERCISES
-WORK: 30 SECONDS
-REST:10 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-LATERAL RAISE
-Y-RAISE
-BOTTOM TO TOP
-SHOULDER PRESS
-BICEP CURLS
-TRICEP OVERHEAD EXTENSION
-SHOULDER PRESS
-BICEP CURLS
-TRICEP OVERHEAD EXTENSION
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.
This upper body strength workout combines strength and hypertrophy for building muscle and definition! This workout focuses specifically on the shoulders, biceps, and triceps! This is a fun workout that will maximize your training in only 30 minutes!
30 MINUTE ARMS & SHOULDERS STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- We are using moderately heavy and heavy dumbbells for today's workout! Select weight that challenges you! I used a range from 10lb-25lb/ 4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST/ANKLE WEIGHTS
STRUCTURE
--5 ROUNDS--
ROUNDS 1-3 HEAVY WEIGHTS:
-4 EXERCISES REPEATED 2X THROUGH
-WORK: 40 SECONDS
-REST: 20 SECONDS
ROUND 4 SLOW TEMPO:
-3 EXERCISES
-WORK: 60 SECONDS
-REST: 10 SECONDS
ROUND 5 PULSES:
-3 EXERCISES
-WORK: 30 SECONDS
-REST:10 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-LATERAL RAISE
-Y-RAISE
-BOTTOM TO TOP
-SHOULDER PRESS
-BICEP CURLS
-TRICEP OVERHEAD EXTENSION
-SHOULDER PRESS
-BICEP CURLS
-TRICEP OVERHEAD EXTENSION
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.
