20 min Lean Upper Body Strength Training | Build Muscle!
It is all about building muscle in this upper-body strength training workout! This workout is the perfect at-home workout to get strong because you only need your dumbbells and 20 minutes!
In this workout, we will target the shoulders, chest, biceps, back, and triceps to build a lean upper body! The structure of this workout will increase muscle mass and overall definition!
20-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10bs to 20lbs / 5kg to 9kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to lift moderately heavy to heavy! If you only have light weights, focus on form and lift at a slightly quicker pace!
OPTIONAL EQUIPMENT
WRIST WEIGHTS
EXERCISE BENCH
STRUCTURE
4 TOTAL CIRCUITS
5 EXERCISES PER CIRCUIT
WORK: 40 SECONDS
REST: 15/30 SECONDS
EXERCISE LIST
CIRCUIT 1 & 3
BICEP CURLS
ALTERNATING SHOULDER PRESS
NARROW PUSH UP
KNEELING REAR DELT FLYS
TRICEP KICKBACKS
CIRCUIT 2 & 4
ONE-SIDED BENT OVER ROW
SWITCH SIDES
WIDE CURLS
ARNOLD PRESS
CHEST PRESS
I am so glad you joined me for this strength workout! It's always better to get strong with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH for Injury Prevention...
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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.