Uploaded July 2025 | Updated September 2026, 1 week ago

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We are all about STRONG! This is a 30 minuet traditional style strength training workout that targets the chest. back, shoulders, biceps, and triceps! We are using drop sets to really amplify that muscle build! All of these exercises are the tried and true to maximize muscular growth!

30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- With this drop structure we will be lifting from light to heavy! Pick weight accordingly relative to you and the exercise! I used a range from 5lb-25lb/2.2kg-11.3kg
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR

STRUCTURE
10 DROP SETS
WORK: 40 SECONDS
REST: 30 SECONDS

EXERCISE LIST
-SEATED ARNOLD PRESS
-NARROW PRESS
-CHEST PRESS
-INCLINE CHEST FLYS
-SKULL CRUSHERS
-TRICEP KICKBACKS
-BENT OVER ROW (L&R)
-BICEP CURLS
-HAMMER CURLS

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

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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!
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🔴 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.