If you want strong defined arms this 30-minute upper body resistance training workout will help you achieve that! Our workout today follows a fun format with single sets and supersets for a hypertrophy-style workout! We will hit each major muscle group in the upper body, the back, chest, triceps, shoulders, and biceps! I'm so excited to workout with you!
30 MINUTE UPPER BODY RESISTANCE WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 - 9kg When selecting a weight for this workout, you want to lift moderately heavy to heavy!
- EXERCISE MAT
STRUCTURE
6 TOTAL ROUNDS
4 EXERCISES PER ROUND
ROUNDS 1, 3, & 5 SINGLE SETS
ROUNDS 2, 4, & 6 SUPERSETS
WORK: 45 SECONDS REST: 20 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
ROUND 1 | SINGLE SETS
- SHOULDER PRESS
- STEERING WHEEL
- BICEP CURLS
- TRICEP OVERHEAD EXTENSION
ROUND 2 | SUPERSETS
- SHOULDER PRESS | STEERING WHEEL
- BICEP CURLS | TRICEP OVERHEAD EXTENSION
ROUND 3 | SINGLE SETS
- REVERSE GRIP ROW
- PUSH-UPS
- CHEST PRESS
- PULLOVERS
ROUND 4 | SUPER SETS
- REVERSE GRIP ROW | PUSH-UPS
- CHEST PRESS | PULLOVERS
ROUND 5 | SINGLE SETS
- HAMMER CURLS
- NARROW PRESS
- TRICEP KICKBACKS
- WIDE ROW
ROUND 6 | SUPERSETS
- HAMMER CURLS | NARROW PRESS
- TRICEP KICKBACKS | WIDE ROW
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! 👉 • POST-WORKOUT STRETCH f...
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🔴 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.