Uploaded December 2025 | Updated September 2026, 2 weeks ago
Today, we are building a strong and defined upper body with a superset-style structure! This upper-body workout is a hypertrophy strength workout designed to maximize muscular definition and build muscle, all while keeping things short and intense.
This workout will target your chest, back, shoulders, biceps, and triceps!
My upper body felt so good and shaky after this one! It was a fun challenge, and I was feeling it even a few days after!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy for this hypertrophy strength structure. I used a range from 10 to 25lbs/ 4.5-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE/WRIST WEIGHTS
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
7 SUPERSETS REPEATED 2X
WORK: 40 SECONDS
REST: 25 SECONDS
EXERCISE LIST
-CHEST PRESS
-PULLOVER
-DIPS
-SKULL CRUSHER
-ARNOLD PRESS
-BOTTOM TO TOP
-PUSH-UP
-CHEST FLY
-NARROW PRESS
-SEATED LATERAL RAISE
-ARMS UP ROW
-BICEP CURL
-SEATED REAR DELT FLY
-HAMMER CURL
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.
Today, we are building a strong and defined upper body with a superset-style structure! This upper-body workout is a hypertrophy strength workout designed to maximize muscular definition and build muscle, all while keeping things short and intense.
This workout will target your chest, back, shoulders, biceps, and triceps!
My upper body felt so good and shaky after this one! It was a fun challenge, and I was feeling it even a few days after!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy for this hypertrophy strength structure. I used a range from 10 to 25lbs/ 4.5-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE/WRIST WEIGHTS
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
7 SUPERSETS REPEATED 2X
WORK: 40 SECONDS
REST: 25 SECONDS
EXERCISE LIST
-CHEST PRESS
-PULLOVER
-DIPS
-SKULL CRUSHER
-ARNOLD PRESS
-BOTTOM TO TOP
-PUSH-UP
-CHEST FLY
-NARROW PRESS
-SEATED LATERAL RAISE
-ARMS UP ROW
-BICEP CURL
-SEATED REAR DELT FLY
-HAMMER CURL
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.
