30-minute Upper Body Strength Training for MUSCULAR DEFINITION
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- Опубликовано: 29 сен 2024
- Get your September calendar here! 👉 buymeacoffee.c...
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 f...
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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.
The shake was going almost from the beginning! I challenged myself to start at a higher weight than I usually do and was able to use them for almost the entire time until failure the last time through the last tri set! Feeling strong! I'm hoping the new lower body workout on the Sept calendar this week is the same! Who needs to walk, or go up and down stairs, or go to the bathroom 🤣🤣🤣 I was with you making all the weird noises to "help"!
We brought the HEAT today BUTTKICKERS!! 🔥🔥🔥 We are powerful! We are strong! Go do amazing things today! Thank you Kaleigh!! 💜💜💜
Love love love your workouts!!! You explain every exercise , you are the best!!! Thank you so much !!! 🤗❤️
I'm playing catch up on this week's workouts today. These arms are noodles but I'm moving on to cardio!! 🎉
Just did this after your latest cycling workout.. wowee!! Kaleigh takes ZERO prisoners!! 😂 Killer workouts!! Love it! Moved up to my 12.5kgs for tricep close grip half rep press and the burn was real! Feels so good to progress.. comfort zone well and truly breached! ❤
wow 😮😮😮😂😂 how can you do it ? i’m so woooooo😂😂 but feel amazing my heart is beating so fast
Oh my goodness the shakey arms! That was so intense and focused, love it!
i was planning only to do 20 minutes workout on video of yours ‘ but this just pop when i turn my tv on 😂ok fine ‘ then wow i feel amazing my arms are sore. ❤❤
Hi beautiful
I thought you had the baby last week
Arms are shaking
Good morning arms 💪 😊 fantastic workout 💪 🏋️♂️ 💪 🏋️♀️ especially focusing on upper body new moves too I haven't done before too. Thanks heaps and I hope all is well 😊
Shaking🥵! Oh girl, hurt so good.
Wowzers my arms feel numb haha🔥
You've bested me again lolol
Day 3 - S C & S - Done. - Favorited! Early morning start! Always my favorite workout session besides cycling! Bench and ankle/wrist weights are greatly getting their usage! Session was strong, playlist was awesome! Ready for active recovery ride! Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Arms are pumped right now, holy sh**! 💪🏻💪🏻💪🏻 Great trisets, very challenging, can‘t even tell which triset was the toughest, but I loved it. Thx a lot 😊
Hey guys! On the close grip chest press, one thing that help me feel the tricep more is thinking about pressing the base of my hand when you get to the top. You won’t move, just thinking about it helped me a lot. 😊
Hope it helps someone too!
Wow Kaleigh this was intense. I am amazed how you continued to train like this to the end of your pregnancy. Hope yourself and Theo are keeping well.
Wow!❤ can barely lift my arms to type! Love all the verbal cues… I too need to be reminded to focus! ❤ loved the playlist too!
My arms are on fire 🔥🔥
Such a great upper body focus!! It was hard washing my hair after this one 😅🙌🏻
I’m feeling this one today so I know I gave it my all! Working on bumping up the weight. There were times I wanted to take a break but you always encourage me to keep going! 🤗❤️
best way to start sept
Definitely saving this one as a favorite! Thank you for an awesome upper body day!
Hell yeah ma'am my arms have become life less after this workout 😅😅 lot's of love from India and thanks for keep pushing me to the max❤❤🎉🎉
This was AWESOME!! I am shaking 😂❤. Blessings for your family Kaleigh 💕
Done! I fell behind on the calendar workouts this week but playing catchup today. Thank you!
I was going to bike after this, not sure if I can hold myself up! 🤣 I’d say this is an arm kicker!
#ShakeIsReal
❤ it!
Great workout! Where can I find the September calendar?
Hi Debbie! All of my monthly calendars are released on my BuyMeACoffee page linked in the description! 💜
@@KaleighStrength thank you!😊
That was a great session - tough but it felt good! Thanks.
Thanks for another great upper body workout! 💪🏻
I did some exercises I've never done before, loved it.
This was tough! Thank you so much Kaleigh xo
Good morning kaleigh.
Thank you, Kaleigh ❤❤
Thanks friend!
Felt the burn!! 🔥
So good! Thank you!! 💪
My armpit egg is so sore today!
The shake is SO real on this one
Nice workout!
Thank you!!
Nice 🐊💪🏻
Thank you...❤
Nice💪🏻🐊
I get upper body strength by carrying my sister in shallow water, beach, or poolside, either or sitting on my shoulders. It's fun!
One way to strengthen my back is to carry my sister piggyback,like in shallow water, beach, or poolside in our swimsuits. It's fun!