THE PUMP IS REAL!!!! We are building both strength and definition in this upper body workout! We will target the back, chest, shoulders, biceps, and triceps! We will complete 3 rounds of 5 exercises related three times. To hit our goal of building strength and definition, aim to lift HEAVY!! Heavy weight is relative to each person and exercise, so keep in mind when selecting a heavy weight for each exercise, that you want something that will be challenging the entire working time of 35 seconds, but VERY challenging the last 2-3 reps or 10 seconds. Even though we are focusing on heavyweight form and full range of motion should never be compromised, so adjust weight accordingly during or after sets!

40-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 30lbs / 4.5 to 13.6kg When selecting a weight for this workout, you want to lift heavy! This weight will feel challenging the entire set, but will be very challenging to complete the last 10 seconds or 2-3 reps.
- EXERCISE MAT

OPTIONAL EQUIPMENT (MODS ON SCREEN IF YOU DON'T HAVE THIS!)
- EXERCISE BOX/BENCH OR A STURDY CHAIR

STRUCTURE
3 ROUNDS
5 EXERCISES
REPEATED THREE TIMES
WORK: 35 SECONDS REST: 20 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS

EXERCISE LIST
ROUND 1
- SHOULDER PRESS
- SNOW ANGEL
- SIDE-LYING TRICEP EXTENSION
- OTHER SIDE
-TRICEP OVERHEAD EXTENSION
ROUND 2
- SEATED CONCENTRATION CURL
- SWITCH SIDES
- ONE SIDE BENT OVER ROW
-SWITCH SIDES
- BICEP CURLS
ROUND 3
- SEATED ALTERNATING ARNOLD PRESS
- REVERSE GRIP ROW
- CHEST PRESS
- CHEST FLYES
- NARROW CHEST PRESS

I am so glad you joined me for this strength 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.

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