Uploaded February 2026 | Updated September 2026, 1 week ago
This workout is effective and fun! Right after this workout, my arms were shaky, all the way until the evening. On the 1st and 2nd days after the workout, I had mild soreness, but it felt good to know I had a solid workout! Overall, the supersets and upper-body combo are my favorites! I hope you enjoy this one as much as I did!
This superset strength workout is designed to help build muscle and definition in the upper body. We will be targeting the chest, back, shoulders, triceps, and biceps.
Superset training combines two exercises back-to-back with no rest in between. This technique helps build muscle endurance and will improve definition.
Monthly strength calendar here: buymeacoffee.com/kaleighcohen/extras
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED:
-DUMBBELLS- I am lifting moderately heavy today, I used 10-25lb/ 4.5-11.3kg dumbbells.
-EXERCISE MATT
OPTIONAL:
-BENCH/STURDY CHAIR
STRUCTURE:
8 SUPERSETS REPEATED 2X
32 TOTAL EXERCISES
WORK: 40 SECONDS
REST BETWEEN SUPERSETS: 20 SECONDS
EXERCISES:
-SHOULDER PRESS
-BOTTOM TO TOP
-SINGLE-ARM BENT OVER ROW (L&R)
-INCLINE CHEST PRESS
-CHEST FLYS
-BICEP CURLS
-HAMMER CURLS
-SEATED REAR DELT FLYS
-CLOSE GRIP ROW
-PULLOVER
-PUSH-UPS
-DIPS
-TRICEP OVERHEAD EXTENSION
-ARNOLD PRESS
-LATERAL RAISE
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉 youtu.be/7dqpT6qLfl8
Don't forget to stretch! 👉youtu.be/SnczdEkUBvg?si=s5LiyMFvL6DG1O4N
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 is effective and fun! Right after this workout, my arms were shaky, all the way until the evening. On the 1st and 2nd days after the workout, I had mild soreness, but it felt good to know I had a solid workout! Overall, the supersets and upper-body combo are my favorites! I hope you enjoy this one as much as I did!
This superset strength workout is designed to help build muscle and definition in the upper body. We will be targeting the chest, back, shoulders, triceps, and biceps.
Superset training combines two exercises back-to-back with no rest in between. This technique helps build muscle endurance and will improve definition.
Monthly strength calendar here: buymeacoffee.com/kaleighcohen/extras
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED:
-DUMBBELLS- I am lifting moderately heavy today, I used 10-25lb/ 4.5-11.3kg dumbbells.
-EXERCISE MATT
OPTIONAL:
-BENCH/STURDY CHAIR
STRUCTURE:
8 SUPERSETS REPEATED 2X
32 TOTAL EXERCISES
WORK: 40 SECONDS
REST BETWEEN SUPERSETS: 20 SECONDS
EXERCISES:
-SHOULDER PRESS
-BOTTOM TO TOP
-SINGLE-ARM BENT OVER ROW (L&R)
-INCLINE CHEST PRESS
-CHEST FLYS
-BICEP CURLS
-HAMMER CURLS
-SEATED REAR DELT FLYS
-CLOSE GRIP ROW
-PULLOVER
-PUSH-UPS
-DIPS
-TRICEP OVERHEAD EXTENSION
-ARNOLD PRESS
-LATERAL RAISE
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉 youtu.be/7dqpT6qLfl8
Don't forget to stretch! 👉youtu.be/SnczdEkUBvg?si=s5LiyMFvL6DG1O4N
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.
