This post may contain affiliate links. Read the full disclosure here.
30-Minute Upper Body Workout
Welcome to my 30-minute live stream upper body strength workout. We work all of our upper body muscles – chest, triceps, shoulders, biceps and upper back in 3 spicy sets. 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.
Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!
Before You Begin
Following a warmup, this workout is is made up of 3 sets. Each set has 5 exercises repeated for 2 rounds. The purpose of the workout is to increase your functional strength and endurance in your upper body. I used 8 lb (3.6 kg), 10 lb (4.5 kg), 12 lb (5.4 kg) and 15 lb (6.8 kg) weights.
Workout Video:
Workout Breakdown:
There are 3 sets in this workout. Each set includes 5 exercises and there are 2 rounds in each set. Perform the first round alternating left and right with each rep. Perform the second round bilaterally moving both arms at the same time. Each exercise is performed for 35 seconds with 10 seconds rest. There is an additional 45 seconds rest between sets.
Exercises
Set 1
- Bicep Curl
- Shoulder Rotation with Wide Overhead Press
- Tricep Kickback
- Upright Row
- Scaption
Set 2
- Arnold Press
- Reverse Curl
- Lateral Raise (palms out)
- Reverse Fly
- Inverted Row
Set 3
- Pec Deck
- Overhead Tricep Press
- Scott Press
- Crossover Fly
- Cuban Press
