Uploaded October 2025 | Updated September 2026, 2 weeks ago
This is going down as one of my favorites! Today, we are working to build muscle in the upper body! Specifically, we will target the back, chest, shoulders, biceps, and triceps!
Sidenote, with these heavy lifts, my abs and obliques even felt sore the next day!
Anywho, we are lifting heavy at a slow tempo or moderately heavy with a moderate tempo, depending on the equipment you have available!
The structure of this workout is a classic style of strength training with 4 sets for major muscles and dropsets and 21s for isolation exercises! If you want to build muscle, this workout is a must!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 30lbs/ 6.8kg to 13.6kg. Aim to lift heavy at a slow tempo or moderately heavy at a slightly quicker tempo, depending on the equipment you have available to you!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST/ANKLE WEIGHTS
STRUCTURE
ROUND 1: 4 EXERCISES REPEATED 4X
WORK: 55 SECONDS
REST: 30 SECONDS
ROUND 2: DROP SET EXERCISES REPEATED 4X
WORK: 30 SECONDS
REST: 10 SECONDS
ROUND 3: 21's, 2 EXERCISES FOR 21 REPS EACH
EXERCISE LIST
- ROW (R)
- ROW (L)
- CHEST PRESS
- SHOULDER PRESS
- BICEP CURLS
- TRICEP OVERHEAD EXTENSIONS
- HAMMER CURLS
- SKULL CRUSHERS
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 it 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 is going down as one of my favorites! Today, we are working to build muscle in the upper body! Specifically, we will target the back, chest, shoulders, biceps, and triceps!
Sidenote, with these heavy lifts, my abs and obliques even felt sore the next day!
Anywho, we are lifting heavy at a slow tempo or moderately heavy with a moderate tempo, depending on the equipment you have available!
The structure of this workout is a classic style of strength training with 4 sets for major muscles and dropsets and 21s for isolation exercises! If you want to build muscle, this workout is a must!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 30lbs/ 6.8kg to 13.6kg. Aim to lift heavy at a slow tempo or moderately heavy at a slightly quicker tempo, depending on the equipment you have available to you!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- WRIST/ANKLE WEIGHTS
STRUCTURE
ROUND 1: 4 EXERCISES REPEATED 4X
WORK: 55 SECONDS
REST: 30 SECONDS
ROUND 2: DROP SET EXERCISES REPEATED 4X
WORK: 30 SECONDS
REST: 10 SECONDS
ROUND 3: 21's, 2 EXERCISES FOR 21 REPS EACH
EXERCISE LIST
- ROW (R)
- ROW (L)
- CHEST PRESS
- SHOULDER PRESS
- BICEP CURLS
- TRICEP OVERHEAD EXTENSIONS
- HAMMER CURLS
- SKULL CRUSHERS
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 it 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.
