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25-Minute UNLEASHED | Upper Body Power

Welcome to my 25-minute workout “Upper Body Power” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!

“Upper Body Power” is an explosive workout with emphasis on fast muscle contractions and slow eccentric muscle releases designed to build muscle back stronger than ever before. We work our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of four circuits, one for chest, back, shoulders and arms. There are 3 exercises in each circuit. With every move you’re encouraged to use good form and full range of motion while lifting as heavy as you can safely. The purpose of the workout is to work on your explosive muscle power and your control and stability during time under tension. I used 10 lb (4.5 kg), 15 lb (6.8 kg), 20 lb (9.1 kg) and 25 lb (11.3 kg) weights.

Workout Video:

Workout Breakdown:

There are four circuits in this workout. Each circuit has three exercises, repeated twice. Perform the exercises for 35 seconds with 10 seconds rest. Take an additional 20 seconds rest between circuits.

Exercises

Circuit 1 (Chest)

  1. Pushup
  2. Chest Press with Twist
  3. Chest Fly

Circuit 2 (Back)

  1. Reverse Fly
  2. Narrow Row
  3. Upright Row

Circuit 3 (Shoulders)

  1. Wide Overhead Press
  2. Lateral Raise
  3. Scaption

Circuit 4 (Arms)

  1. Circular Curl
  2. Tricep Kickback
  3. Hammer Curl Overhead Tricep Press

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