20-Minute Upper Body AMRAP
This 20-minute unilateral upper body AMRAP workout is a strength endurance challenge designed to build muscular stamina, balance, and upper body strength. We’ll work one side at a time with long AMRAP intervals, pushing for as many quality reps as possible while improving symmetry and control. This no-repeat format keeps things mentally engaging and physically challenging, making it perfect for building endurance and time under tension.
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 100 second intervals, repeating a series of exercises that are 4 reps each. First, the exercises are done on one side, then the set is repeated on the other side. The purpose of the workout is to improve your upper body strength and endurance with continuous movement. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.
Workout Video
Workout Breakdown
There are 4 exercises in each set. Do four reps of each and keep going continuously for 100 seconds. Then repeat on the other side.
Exercises
Set 1 (L, then R)
- Shoulder Rotation
- Overhead Press
- Cross Curl
- Inverted Row
Set 2 (L, then R)
- Overhead Tricep Press
- Lateral Raise
- Hammer Curl
- Upward Fly
Set 3 (L, then R)
- Arnold Press
- Reverse Fly
- Narrow Row
- Tricep Kickback
Set 4 (L, then R)
- Chest Press
- Chest Fly
- Side-Lying Tricep Press
- Iron Cross
