Uploaded February 2025 | Updated September 2026, 2 weeks ago
This upper body strength workout will build muscular strength and definition! We will target the back, chest, shoulders, biceps, and triceps! Today's training format is supersets! Supersets are a great way to get a lot of volume in a short amount of time, perfect for hypertrophy! You only need dumbbells, and this is a heavy lift day!
30-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- THE WEIGHT YOU CHOOSE IS ALWAYS RELATIVE TO YOU AND THE EXERCISE YOU ARE DOING! TODAY, TO MAXIMIZE THIS TRAINING, AIM TO LIFT HEAVY! I USED A RANGE FROM 15-35LBS/6.8-15.8KG. NOTE: If you don't have heavy weights, you can use whatever weights you have and lift at a quicker tempo! If you do this ensure you are working through the entire range of motion while keeping good form!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST WEIGHTS
STRUCTURE
6 SUPERSETS
12 EXERCISES
REPEATED 2X THROUGH
WORKING 50 SECONDS
RESTING 30 SECONDS
EXERCISE LIST
- ARNOLD PRESS
-ALTERNATING NARROW PRESS
-ROTATING ROW
-BENT OVER WIDE ROW PRESS BACK
-PUSH UP
-WIDE TO HAMMER CURL
-DOUBLE PULSE CURL
-TRICEP KICKBACK
-SKULL CRUSHER
-PUSH UP
-CHEST PRESS
-FRONT TO LATERAL RAISE
-PULLOVER
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 upper body strength workout will build muscular strength and definition! We will target the back, chest, shoulders, biceps, and triceps! Today's training format is supersets! Supersets are a great way to get a lot of volume in a short amount of time, perfect for hypertrophy! You only need dumbbells, and this is a heavy lift day!
30-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- THE WEIGHT YOU CHOOSE IS ALWAYS RELATIVE TO YOU AND THE EXERCISE YOU ARE DOING! TODAY, TO MAXIMIZE THIS TRAINING, AIM TO LIFT HEAVY! I USED A RANGE FROM 15-35LBS/6.8-15.8KG. NOTE: If you don't have heavy weights, you can use whatever weights you have and lift at a quicker tempo! If you do this ensure you are working through the entire range of motion while keeping good form!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST WEIGHTS
STRUCTURE
6 SUPERSETS
12 EXERCISES
REPEATED 2X THROUGH
WORKING 50 SECONDS
RESTING 30 SECONDS
EXERCISE LIST
- ARNOLD PRESS
-ALTERNATING NARROW PRESS
-ROTATING ROW
-BENT OVER WIDE ROW PRESS BACK
-PUSH UP
-WIDE TO HAMMER CURL
-DOUBLE PULSE CURL
-TRICEP KICKBACK
-SKULL CRUSHER
-PUSH UP
-CHEST PRESS
-FRONT TO LATERAL RAISE
-PULLOVER
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.
