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15-Minute Upper Body Split
Welcome to my 15-minute upper body split strength workout. This is a easy-to-follow no-repeat workout with 15 intervals. We will work biceps, triceps, shoulders, chest and upper back three exercises at a time. 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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Before You Begin
Description
Following a warmup, this workout is made up of 15 no-repeat intervals of upper body exercises. We start with biceps, then move straight to triceps, shoulders, chest and upper back with 3 exercises for each muscle group. The purpose of the workout is to build strength and endurance in your upper body. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.
Workout Video
Workout Breakdown
There are 15 intervals in this workout. Each exercise is performed for 30 seconds followed by 20 seconds of rest.
Exercises
- Curl with Twist
- Wide Hammer Curl
- Circular Curl
- Tricep Overhead Press
- Tricep Kickback
- Skull Crusher
- Seesaw Press
- Wide Overhead Press
- Arnold Press
- Chest Fly
- Chest Press
- Upward Fly
- Renegade Row
- Reverse Fly
- Upright Row
