Uploaded August 2026 | Updated September 2026, 1 week ago
This workout focuses on the chest, shoulders, and triceps using push-focused movements combined with partial reps to increase time under tension and maximize muscle engagement.
These targeted techniques help challenge your muscles in new ways, promoting strength gains, muscular endurance, and improved muscle definition.
Incorporating partial reps can help you push past sticking points, increase muscle activation, and build strength throughout different ranges of motion.
Strong pushing muscles are essential for everyday activities like lifting, carrying, reaching overhead, and pushing objects with confidence and control.
Let's get strong together!!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 25lbs
- EXERCISE MAT
STRUCTURE:
8 EXERCISES REPEATED 2X W/ PARTIALS
16 EXERCISES TOTAL
WORK: 45 SECONDS
PARTIALS: 30 SECONDS
REST: 30 SECONDS
EXERCISES
-CHEST PRESS
-DIAMOND PUSH-UP
-CHEST FLYS
-SHOULDER PRESS
-LATERAL RAISE
-FRONT RAISE
-TRICEP OVERHEAD EXTENSION
-TRICEP DIPS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/SLwK4VQz1GY?si=WGeevwuGSPuSwcMz
Don't forget to stretch! 👉youtu.be/IjH_8pdybfs?si=7RvYDJfp3gAAB3Br
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 workout focuses on the chest, shoulders, and triceps using push-focused movements combined with partial reps to increase time under tension and maximize muscle engagement.
These targeted techniques help challenge your muscles in new ways, promoting strength gains, muscular endurance, and improved muscle definition.
Incorporating partial reps can help you push past sticking points, increase muscle activation, and build strength throughout different ranges of motion.
Strong pushing muscles are essential for everyday activities like lifting, carrying, reaching overhead, and pushing objects with confidence and control.
Let's get strong together!!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 25lbs
- EXERCISE MAT
STRUCTURE:
8 EXERCISES REPEATED 2X W/ PARTIALS
16 EXERCISES TOTAL
WORK: 45 SECONDS
PARTIALS: 30 SECONDS
REST: 30 SECONDS
EXERCISES
-CHEST PRESS
-DIAMOND PUSH-UP
-CHEST FLYS
-SHOULDER PRESS
-LATERAL RAISE
-FRONT RAISE
-TRICEP OVERHEAD EXTENSION
-TRICEP DIPS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/SLwK4VQz1GY?si=WGeevwuGSPuSwcMz
Don't forget to stretch! 👉youtu.be/IjH_8pdybfs?si=7RvYDJfp3gAAB3Br
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.")
