Uploaded June 2026 | Updated September 2026, 2 weeks ago
Get your NEW & IMPROVED workout calendar: buymeacoffee.com/kaleighcohen/extras
Building strength is so important to feel stronger in our everyday lives. This workout is a perfect structure to create that muscle endurance, definition, and strength!
Today's no repeat workout is 30 minutes long and targets the upper body and abs. We will hit the chest, back, shoulders, biceps, and triceps, plus the rectus abdominus, obliques, and transverse abdominus!
This structure is based on the 6-12-25 method, which is an amazing style of training! It allows for a varied structure, which keeps things fun as well as effective!
We have 30, 45, and 60 seconds. The 30 seconds are for muscular strength, keep this heavy and slow! the 45 second round is all about hypertrophy, aka muscular definition. Keep this moderately heavy with a moderate tempo. And finally, keep up a quick tempo with light weight for the 60second round that maximizes muscular endurance.
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy to light! This workout is best to adjust the weight as the work timer adjusts. The shorter the work timer, the heavier the weight. I used a range from 10lbs to 25lbs.
- EXERCISE MAT
OPTIONAL EQUIPMENT:
-WRIST/ANLKE WEIGHTS
-EXERCISE BENCH, BOX, OR STURDY CHAIR
STRUCTURE:
7 ROUNDS of 3 EXERCISES
EXERCISE 1: 30 SECONDS
EXERCISE 2: 45 SECONDS
EXERCISE 3: 60 SECONDS
REST: 15 SECONDS
ROUND REST: 30 SECONDS
6 AB EXERCISES
WORK: 40 SECONDS
REST: 10 SECONDS
EXERCISE LIST
-SINGLE-ARM ROW (L&R)
-REVERSE GRIP ROW
-RENEGADE ROW
-SEATED SHOULDER PRESS
-LATERAL RAISE
-ALTERNATING NARROW PRESS
-CHEST PRESS
-CHEST FLYS
-PUSH-UPS
-BICEP CURLS
-HANG CURLS
-PUMP CURLS
-TRICEP OVERHEAD EXT.
-TRICEP KICKBACKS | DIPS
-DEAD STOP ROW
-SEATED REAR DELT FLYS
-PRONE PULLS
-PULLOVER
-CLOSE GRIP CHEST PRESS
-STAND. CHEST FLYS
-SIDE PLANK ROTATION (L&R)
-PLANK WALKS
-CROSS-BODY CRUNCH
-HEEL TAPS
-DEAD BUG
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/g12oo9TOQ0o
Don't forget to stretch! 👉youtu.be/SnczdEkUBvg
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.
Get your NEW & IMPROVED workout calendar: buymeacoffee.com/kaleighcohen/extras
Building strength is so important to feel stronger in our everyday lives. This workout is a perfect structure to create that muscle endurance, definition, and strength!
Today's no repeat workout is 30 minutes long and targets the upper body and abs. We will hit the chest, back, shoulders, biceps, and triceps, plus the rectus abdominus, obliques, and transverse abdominus!
This structure is based on the 6-12-25 method, which is an amazing style of training! It allows for a varied structure, which keeps things fun as well as effective!
We have 30, 45, and 60 seconds. The 30 seconds are for muscular strength, keep this heavy and slow! the 45 second round is all about hypertrophy, aka muscular definition. Keep this moderately heavy with a moderate tempo. And finally, keep up a quick tempo with light weight for the 60second round that maximizes muscular endurance.
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy to light! This workout is best to adjust the weight as the work timer adjusts. The shorter the work timer, the heavier the weight. I used a range from 10lbs to 25lbs.
- EXERCISE MAT
OPTIONAL EQUIPMENT:
-WRIST/ANLKE WEIGHTS
-EXERCISE BENCH, BOX, OR STURDY CHAIR
STRUCTURE:
7 ROUNDS of 3 EXERCISES
EXERCISE 1: 30 SECONDS
EXERCISE 2: 45 SECONDS
EXERCISE 3: 60 SECONDS
REST: 15 SECONDS
ROUND REST: 30 SECONDS
6 AB EXERCISES
WORK: 40 SECONDS
REST: 10 SECONDS
EXERCISE LIST
-SINGLE-ARM ROW (L&R)
-REVERSE GRIP ROW
-RENEGADE ROW
-SEATED SHOULDER PRESS
-LATERAL RAISE
-ALTERNATING NARROW PRESS
-CHEST PRESS
-CHEST FLYS
-PUSH-UPS
-BICEP CURLS
-HANG CURLS
-PUMP CURLS
-TRICEP OVERHEAD EXT.
-TRICEP KICKBACKS | DIPS
-DEAD STOP ROW
-SEATED REAR DELT FLYS
-PRONE PULLS
-PULLOVER
-CLOSE GRIP CHEST PRESS
-STAND. CHEST FLYS
-SIDE PLANK ROTATION (L&R)
-PLANK WALKS
-CROSS-BODY CRUNCH
-HEEL TAPS
-DEAD BUG
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/g12oo9TOQ0o
Don't forget to stretch! 👉youtu.be/SnczdEkUBvg
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.
![30 min. Upper Body GIANT SETS Strength Training [Shoulders & Arms]](https://i.ytimg.com/vi/g0iV8Sy42fc/mqdefault.jpg "30 min. Upper Body GIANT SETS Strength Training [Shoulders & Arms]
WOAH!!! This workout is awesome!! This strength session is all about building muscular definition with one of my favorite structures, giant sets! Giants sets are closely related to supersets, both of which are great at building definition while allowing for short training sessions.
Todays workout will target the upper body muscles, specifically the biceps, triceps, and shoulders, with 3 giant sets. And, you only need dumbbells for todays workout!
30-MINUTE UPPER BODY GIANT SETS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
12 EXERCISES
3 GIANT SETS REPEATED 3X THROUGH
WORK: 30 SECONDS
REST: 45 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-FRONT RAISE
-TRICEP OVERHEAD EXTENSION
-TRICEP KICKBACKS
-ALTERNATING SKULL CRUSHERS
-TATE PRESS
-BICEP CURL
-CROSS BODY CURLS
-HAMMER CURL W/ A TWIST
-PUMP CURLS
-ARNOLD PRESS
-SNOW ANGEL
I am so glad you joined me for this workout! Its always better to workout with a friend!
Kaleigh
Finisher 👉 https://youtu.be/Q6b5QvngSaM
Dont forget to stretch! 👉 https://youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.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.")
