WORKOUT

Upper Body Power and Strength

Build Upper Body Power, Stability, and Definition · 40 min · 240–315 kcal
View on TV:
17/1792 – Upper Body Power and Strength

Work­out Overview

This upper-body strength work­out is designed to build endurance and pow­er through con­trolled, com­pound move­ments and tar­get­ed iso­la­tion exer­cis­es. Using light to mod­er­ate dumb­bells, this ses­sion focus­es on improv­ing mus­cu­lar strength, endurance, and def­i­n­i­tion while main­tain­ing prop­er form and joint safety.

Focus and Benefits

This work­out tar­gets the chest, shoul­ders, back, biceps, and tri­ceps, com­bin­ing steady tem­pos, and high-rep sets to max­i­mize mus­cle engage­ment. The mix of cir­cuits and an EMOM fin­ish­er ensures con­sis­tent effort, build­ing upper-body strength and stability.

Equip­ment

  • Light to mod­er­ate dumb­bells (I’m using 10 – 20lbs)
  • Option­al mat for the cooldown

Tips & Help­ful Information

  • Focus on Form: Main­tain con­trol through each movement.
  • Rest Strate­gi­cal­ly: Use rest peri­ods to reset your form and recov­er before the next set.
  • Choose the Right Weight: Aim for a weight that chal­lenges you for 10 – 12 reps with­out com­pro­mis­ing form.
  • Every Minute on the Minute (EMOM): Choose a light weight to ensure that you hit your reps and get enough rest.

Dif­fi­cul­ty & Modifications

Rat­ed Lev­el 3 out of 5, this work­out is designed for inter­me­di­ate fit­ness lev­els. Begin­ners can reduce the weight or reps, while advanced users can grab heav­ier weights or extend the EMOM dura­tion for an added challenge.

Work­out

Warm-Up (4 Min­utes) Use light dumbbells.

  • Front Raise Pause
  • Cross-Body Curl Pause
  • Reverse Fly Pause
  • Plank to Down Dog

Main Work­out. Each exer­cise is 45 sec­onds on, 30 sec­onds rest.

Cir­cuit 1 (3 Rounds)

  • Close Grip Chest Press
  • Bent-Over Dumb­bell Rows
  • Dumb­bell Shoul­der Press

Water Break

Cir­cuit 2 (3 Rounds)

  • Wide Grip Chest Press
  • Bicep Curls to Arnold Press
  • Tri­cep Kickbacks

EMOM Fin­ish­er (5 Min­utes, 5 Reps of Each Before Minute is Complete)

  • Stand­ing Chest Fly
  • Lat­er­al Raise
  • Zottman Curl

Cool-Down (5 Minutes)

  • Child’s Pose
  • Cat-Cow Stretch
  • Thread the Nee­dle Stretch
  • Over­head Tri­cep Stretch
  • Chest Open­er Stretch