Uploaded February 2025 | Updated September 2026, 2 weeks ago
WOO! This strength workout is all about building muscle! We are training with giant sets and, optionally, adding an exercise band for some variation! We will target the main muscles in the upper body: the chest, back, shoulders, biceps, and triceps, and to finish, we will work the abs! Giant sets are an awesome form of training to increase muscle mass and muscular definition as a hypertrophy way of training!
30-MINUTE UPPER BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- To maximize this training session lift heavy today! Weight will be relative to you and the exercise, but it should be challenging! For reference, I used 10-20lbs/4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-EXERCISE BAND
STRUCTURE
24 TOTAL EXERCISES
6 GIANT SETS
WORK: 50 SECONDS
REST BETWEEN EXERCISES 3-4: 10 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
- CHEST PRESS
-REVERSE GRIP CHEST PRESS
-CHEST FLY
-PUSH UP W/BAND
-TRICEP DIPS
-TRICEP KICKBACKS
-TRICEP OVERHEAD EXTENSION
-PRESS DOWN W/BAND
-ROW W/HOLD & SLOW LOWER
-WIDE ROW
-ROTATING ROW
-ROW W/BAND
-HAMMER CURLS
-DRAG CURLS
-BICEP CURLS
-BANDED BICEP CURLS
-BOTTOM TO TOP
-SHOULDER PRESS
-OPEN TO CLOSE FRONT TO LATERAL RAISE
-BANDED SHOULDER PRESS
-KNEE PULL PRESS BACK (L&R)
-BICYCLE CRUNCH
-BANDED STANDING MARCH
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.
WOO! This strength workout is all about building muscle! We are training with giant sets and, optionally, adding an exercise band for some variation! We will target the main muscles in the upper body: the chest, back, shoulders, biceps, and triceps, and to finish, we will work the abs! Giant sets are an awesome form of training to increase muscle mass and muscular definition as a hypertrophy way of training!
30-MINUTE UPPER BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- To maximize this training session lift heavy today! Weight will be relative to you and the exercise, but it should be challenging! For reference, I used 10-20lbs/4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-EXERCISE BAND
STRUCTURE
24 TOTAL EXERCISES
6 GIANT SETS
WORK: 50 SECONDS
REST BETWEEN EXERCISES 3-4: 10 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
- CHEST PRESS
-REVERSE GRIP CHEST PRESS
-CHEST FLY
-PUSH UP W/BAND
-TRICEP DIPS
-TRICEP KICKBACKS
-TRICEP OVERHEAD EXTENSION
-PRESS DOWN W/BAND
-ROW W/HOLD & SLOW LOWER
-WIDE ROW
-ROTATING ROW
-ROW W/BAND
-HAMMER CURLS
-DRAG CURLS
-BICEP CURLS
-BANDED BICEP CURLS
-BOTTOM TO TOP
-SHOULDER PRESS
-OPEN TO CLOSE FRONT TO LATERAL RAISE
-BANDED SHOULDER PRESS
-KNEE PULL PRESS BACK (L&R)
-BICYCLE CRUNCH
-BANDED STANDING MARCH
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.
