Uploaded May 2025 | Updated September 2026, 2 weeks ago
This upper body strength workout is designed to help you build muscle and definition! We are targeting the back, biceps, and shoulders today! This is a challenging structure with 3 rounds and a variety of training techniques to make the most of this strength session!
40-MINUTE BICEPS & SHOULDERS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
-DUMBBELLS- To maximize this upper body session aim to lift moderately heavy to heavy I used a range from 10-20lbs/ 4.5-9kg.
-EXERCISE MAT
OPTIONAL EQUIPMENT
-WRIST WEIGHTS
-EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE:
3 ROUNDS
ROUND 1: 9 EXERCISES 3 SETS of EACH: ALTERNATING 2X, BOTH 1X
WORK: 40 SECONDS
REST: 20 SECONDS
ROUND 2: 7 EXERCISES
WORK: 60 SECONDS
REST: 15 SECONDS
ROUND 3: 3 EXERCISES 21 REPS OF EACH
WORK: 50 SECONDS REST: 30 SECONDS
REST BETWEEN ROUNDS: 90 SECONDS
EXERCISE LIST
-BENT OVER ROW
-INCLINE ROTATING ROW
-SEATED REAR DELT FLY
-ARNOLD PRESS
-FRONT RAISE
-SNOW ANGEL
-HAMMER CURL
-BICEP CURL
-INCLINE CURL
-NARROW ROW
-RENEGADE ROW
-SHOULDER PRESS
-LATERAL RAISE
-CROSSBODY CURL
-CONCENTRATION CURL (L&R)
-ROW
-SHOULDER PRESS
-BICEP 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.
This upper body strength workout is designed to help you build muscle and definition! We are targeting the back, biceps, and shoulders today! This is a challenging structure with 3 rounds and a variety of training techniques to make the most of this strength session!
40-MINUTE BICEPS & SHOULDERS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
-DUMBBELLS- To maximize this upper body session aim to lift moderately heavy to heavy I used a range from 10-20lbs/ 4.5-9kg.
-EXERCISE MAT
OPTIONAL EQUIPMENT
-WRIST WEIGHTS
-EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE:
3 ROUNDS
ROUND 1: 9 EXERCISES 3 SETS of EACH: ALTERNATING 2X, BOTH 1X
WORK: 40 SECONDS
REST: 20 SECONDS
ROUND 2: 7 EXERCISES
WORK: 60 SECONDS
REST: 15 SECONDS
ROUND 3: 3 EXERCISES 21 REPS OF EACH
WORK: 50 SECONDS REST: 30 SECONDS
REST BETWEEN ROUNDS: 90 SECONDS
EXERCISE LIST
-BENT OVER ROW
-INCLINE ROTATING ROW
-SEATED REAR DELT FLY
-ARNOLD PRESS
-FRONT RAISE
-SNOW ANGEL
-HAMMER CURL
-BICEP CURL
-INCLINE CURL
-NARROW ROW
-RENEGADE ROW
-SHOULDER PRESS
-LATERAL RAISE
-CROSSBODY CURL
-CONCENTRATION CURL (L&R)
-ROW
-SHOULDER PRESS
-BICEP 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.
