Uploaded April 2025 | Updated September 2026, 1 week ago
This strength session was designed to help you build muscle and definition in your entire upper body! We are focusing on the chest, back, shoulders, biceps, and triceps! During today's training session, we have 2 rounds, the first focused more on heavy lifts, while the second will be all about muscular hypertrophy!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS - Aim to lift moderately heavy, relative to you! As a reference, I used 10-20lbs/ 4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI RESISTANCE BAND
- EXERCISE BENCH
- WRIST WEIGHTS
STRUCTURE
2 ROUNDS
ROUND 1 - 10 EXERCISES REPEATED 2X THROUGH
WORK: 45 SECONDS
REST: 20 SECONDS
ROUND 2 - 10 SAME EXERCISES 1X THROUGH
WORK: 30 SECONDS
REST: 10 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS
EXERCISE LIST
-BENT OVER ROW
-LAT PULL DOWN
-SEATED REAR DELT FLYS
-INCLINE CHEST PRESS
-PUSH-UP
-SEATED SHOULDER PRESS
-INCLINE BICEP CURLS
-HAMMER CURLS W/ A TWIST
-SKULL CRUSHERS
-DIPS
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.
This strength session was designed to help you build muscle and definition in your entire upper body! We are focusing on the chest, back, shoulders, biceps, and triceps! During today's training session, we have 2 rounds, the first focused more on heavy lifts, while the second will be all about muscular hypertrophy!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS - Aim to lift moderately heavy, relative to you! As a reference, I used 10-20lbs/ 4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI RESISTANCE BAND
- EXERCISE BENCH
- WRIST WEIGHTS
STRUCTURE
2 ROUNDS
ROUND 1 - 10 EXERCISES REPEATED 2X THROUGH
WORK: 45 SECONDS
REST: 20 SECONDS
ROUND 2 - 10 SAME EXERCISES 1X THROUGH
WORK: 30 SECONDS
REST: 10 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS
EXERCISE LIST
-BENT OVER ROW
-LAT PULL DOWN
-SEATED REAR DELT FLYS
-INCLINE CHEST PRESS
-PUSH-UP
-SEATED SHOULDER PRESS
-INCLINE BICEP CURLS
-HAMMER CURLS W/ A TWIST
-SKULL CRUSHERS
-DIPS
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.
