Uploaded April 2025 | Updated September 2026, 1 week ago
Get your monthly workout calendar here! buymeacoffee.com/kaleighcohen/extras
This upper body workout will target your shoulders, chest, and triceps to build muscle and definition! This workout is going to work through different tempos to maximize our muscular growth! The muscles we are working today are also part of our push muscles, which having strong push muscles is very helpful for everyday life!
This is one of our focused workouts that allows us to really pinpoint specific muscle groups for an awesome strength training session! This is a challenging session, and by the end, you will feel strong and accomplished!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10-20lb
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST WEIGHTS
STRUCTURE
12 ROUNDS
EACH ROUND CONTAINS A NORMAL, SLOW, & PULSING EXERCISE
NORMAL WORK: 45 SECONDS
SLOW WORK: 30 SECONDS
PULSE WORK: 15 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
-CHEST PRESS
-CHEST FLYS
-REVERSE GRIP CHEST PRESS
-SHOULDER PRESS
-BOTTOM TO TOP
-SNOW ANGELS
-TRICEP OVERHEAD EXTENSION
-TRICEP KICKBACKS
-DIPS
-PUSH-UP
-NARROW SHOULDER PRESS
-DIAMOND CHEST PRESS
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.
Get your monthly workout calendar here! buymeacoffee.com/kaleighcohen/extras
This upper body workout will target your shoulders, chest, and triceps to build muscle and definition! This workout is going to work through different tempos to maximize our muscular growth! The muscles we are working today are also part of our push muscles, which having strong push muscles is very helpful for everyday life!
This is one of our focused workouts that allows us to really pinpoint specific muscle groups for an awesome strength training session! This is a challenging session, and by the end, you will feel strong and accomplished!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10-20lb
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST WEIGHTS
STRUCTURE
12 ROUNDS
EACH ROUND CONTAINS A NORMAL, SLOW, & PULSING EXERCISE
NORMAL WORK: 45 SECONDS
SLOW WORK: 30 SECONDS
PULSE WORK: 15 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
-CHEST PRESS
-CHEST FLYS
-REVERSE GRIP CHEST PRESS
-SHOULDER PRESS
-BOTTOM TO TOP
-SNOW ANGELS
-TRICEP OVERHEAD EXTENSION
-TRICEP KICKBACKS
-DIPS
-PUSH-UP
-NARROW SHOULDER PRESS
-DIAMOND CHEST PRESS
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.
