We've got 20 minutes to build a strong upper body! This is a total upper body blast that targets the biceps, triceps, chest, back, and shoulders with isolation exercises as well as pulse finishers in each round! During this strength training sessoion will work through a total of 5 rounds, lifting HEAVY to build and define the muscles. We will train in a no-repeat format which always makes the time fly by! You will be amazed at what you can accomplish in 20 minutes! Strong upper body, here we come!
20 MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5 to 11.3kg This is a heavy lift day, so pick a challenging weight for each exercise. Drop weight to moderate for pulse sets.
- EXERCISE MAT
STRUCTURE
5 TOTAL ROUNDS
4 EXERCISES PER ROUND (3 FULL RANGE & 1 PULSE)
NO REPEAT STYLE
FULL RANGE SETS
WORK: 45 SECONDS REST: 20 SECONDS
PULSE SET
WORK: 30 SECONDS REST: 10 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
** FOR ANY OF THE KNEELING OR SEATED EXERCISES THESE CAN BE DONE STANDING.
EXERCISE LIST
ROUND 1 - BICEPS
- BICEP CURLS
- KNEELING HAMMER CURLS
- HANG CURLS
- BICEP CURL PULSES
ROUND 2 - TRICEPS
- TRICEP KICKBACKS
- SEATED TRICEP OVERHEAD EXTENSION
- TRICEP PUSHUPS
- TRICEP PUSH PULSES
ROUND 3 - BACK
- ALTERNATING DEADSTOP ROW
- PRONE SWIMMERS
- KNEELING WIDE ROW
- PRONE PULL PULSES
ROUND 4 - CHEST
- KNEELING CHEST FLYES
- HAMMER CHEST PRESS
- HIPS UP PULLOVER
- CHEST PRESS PULSES
ROUND 5 SHOULDERS
- L- RAISE
- KNEELING ARNOLD PRESS
- SEATED SHOULDER PRESS
- SHOULDER PRESS PULSES
I am so glad you joined me for this workout! 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.
