This workout is just what you need if you are looking to build upper body muscle and improve your core stabilization! We are training unilaterally and bilaterally for one awesome strength-building workout!!!! We are incorporating supersets for hypertrophy, and the unilateral work will improve your core stability and strength! Overall this workout is going to improve your strength and performance! We've got 30 minutes to get strong, so get your heavy dumbbells, and let's do this!
30-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15, 20, & 50lbs / 7.5, 9, &22kg When selecting a weight for this workout, you want to lift heavy! I used 10lbs or 4.5kg for the warmup portion of the workout/
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
6 TOTAL ROUNDS
UNILATERAL - RIGHT-LEFT-RIGHT-LEFT (SUPERSETS)
BILATERAL ONE SET TO FINISH THE ROUND
WORK: 45 (UNILATERAL) | 60(BILATERAL) SECONDS REST: 15(SET) | 30(ROUND) SECONDS
EXERCISE LIST (SINGLE ARM & BOTH)
- CHEST PRESS *NOTE FOR TITLE ON SCREEN - The first 4 sets are unilateral(alternating between right and left) not bilateral as noted!
- DEAD STOP ROW (SINGLE) | BENT OVER ROW (BOTH)
- SHOULDER PRESS
- CONCENTRATION CURLS (SINGLE) | BICEP CURLS
- SIDE-LYING TRICEP EXTENSIONS | SKULL CRUSHERS
- FARMER'S CARRY
Thanks for kicking butt with me! I am so excited to get strong with you! It's always better to workout with a friend!
Kaleigh
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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.
