30-minute Upper Body Strength Training for MUSCULAR DEFINITION

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Hello, upper body definition!!!! This is a 30-minute strength training workout that targets the chest, back, shoulders, biceps, and triceps!

We are training with trisets which is a great form of training to increase muscular hypertrophy! Trisets are 3 exercises back to back to back with no rest in between! Our tri-sets will all be focused on the same muscle group. With this tri-sets structure, the workout will go by quickly!

The goal with trisets is to increase the overall lift volume, to maximize muscular definition. The other way to maximize this training session is to lift moderately heavy! That weight you pick is relative to you and the exercises. It should feel challenging the entire time through at a moderate pace, but it is still doable.

30-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE & EXERCISES

EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy! Remember, the weight you pick is relative to you!
EXERCISE MAT

OPTIONAL:
-EXERCISE BENCH
-WRIST WEIGHTS

STRUCTURE:
-5 TRI-SETS REPEATED TWICE
-WORK FOR 45 SECONDS
-REST FOR 30 SECONDS IN BETWEEN TRI-SETS

EXERCISES:
-TRISET 1 | CHEST:
-CHEST PRESS
-CHEST FLY
-ALTERNATING REVERSE GRIP CHEST PRESS WITH SLOW LOWER
-TRISET 2 | BACK:
-BENT OVER ROW
-NARROW ROW WITH HOLD
-SCAPULAR RETRACTOR
-TRISET 3 | SHOULDERS:
-SLOW LOWER SHOULDER PRESS
-L-RAISE
-ALTERNATING ARNOLD PRESS
-TRISET 4 | TRICEPS:
-CLOSE GRIP HALF REP PRESS
-DIPS
-TATE PRESS
-TRISET 5 | BICEPS:
-BICEP CURL FULL REP TO HALF REP
-DRAG CURL W/3 PULSE
-ALTERNATING CROSS BODY CURL

I am so glad you joined me for this workout! It's always better to work out with a friend!
Kaleigh

*36 weeks pregnant!

Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Prevention...  

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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.