Uploaded March 2026 | Updated September 2026, 2 weeks ago
This upper body workout is designed to help you build definition in your chest, shoulders, triceps, and abs. The superset structure is great for building muscular strength, endurance, and definition!
A superset is two exercises performed back-to-back with no rest in between, allowing your muscles to be targeted and challenged in a short timeframe. This training method leads to high overall volume, making it a great style for minimal training time.
The supersets will be focused sets, meaning each exercise on the circuit will primarily target the same muscle group for both sets. This is an effective training for muscular hypertrophy and allows you to get the most out of a short training session!
30-MINUTE UPPER BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED:
-DUMBBELLS- lifting moderately heavy today, I used 10-20lb dumbbells.
-EXERCISE MATT
STRUCTURE:
7 UPPER BODY AND ABS SUPERSETS REPEATED 2x
28 TOTAL EXERCISES
WORK: 50 SECONDS
REST BETWEEN SUPERSETS: 30 SECONDS
EXERCISES:
-BENT OVER ROW W/ HOLD (L&R)
-SHOULDER PRESS
-FRONT RAISE
-ARNOLD PRESS
-LATERAL RAISE
-CHEST PRESS
-PUSH-UP
-CLOSE-GRIP CHEST PRESS
-CHEST FLYS
-TRICEP KICBACKS
-TRICEP OVERHEAD EXTENSION
-OBLIQUE CRUNCH W/ KNEE PULL (L&R)
-LEG LOWERS
-SIT UP W/ SLOW LOWER
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉 youtu.be/7dqpT6qLfl8?si=56971V1UKfAOaMew
Don't forget to stretch! 👉youtu.be/SnczdEkUBvg?si=rb47e31VRq-oQ3YC
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 workout is designed to help you build definition in your chest, shoulders, triceps, and abs. The superset structure is great for building muscular strength, endurance, and definition!
A superset is two exercises performed back-to-back with no rest in between, allowing your muscles to be targeted and challenged in a short timeframe. This training method leads to high overall volume, making it a great style for minimal training time.
The supersets will be focused sets, meaning each exercise on the circuit will primarily target the same muscle group for both sets. This is an effective training for muscular hypertrophy and allows you to get the most out of a short training session!
30-MINUTE UPPER BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED:
-DUMBBELLS- lifting moderately heavy today, I used 10-20lb dumbbells.
-EXERCISE MATT
STRUCTURE:
7 UPPER BODY AND ABS SUPERSETS REPEATED 2x
28 TOTAL EXERCISES
WORK: 50 SECONDS
REST BETWEEN SUPERSETS: 30 SECONDS
EXERCISES:
-BENT OVER ROW W/ HOLD (L&R)
-SHOULDER PRESS
-FRONT RAISE
-ARNOLD PRESS
-LATERAL RAISE
-CHEST PRESS
-PUSH-UP
-CLOSE-GRIP CHEST PRESS
-CHEST FLYS
-TRICEP KICBACKS
-TRICEP OVERHEAD EXTENSION
-OBLIQUE CRUNCH W/ KNEE PULL (L&R)
-LEG LOWERS
-SIT UP W/ SLOW LOWER
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉 youtu.be/7dqpT6qLfl8?si=56971V1UKfAOaMew
Don't forget to stretch! 👉youtu.be/SnczdEkUBvg?si=rb47e31VRq-oQ3YC
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.
