Skip to Main Content

Explore All Our Programs: A Great Way to Stay on Track!

At Home Upper Body Strength Workout for Arms, Shoulders, Chest & Back

34 Min • Upper Body
  • View on YouTube
    • Training Type Strength Training, Toning
    • Equipment Dumbbell
    • Membership Free


    Traditional strength routines can be very tedious and turn a good number of people off for that reason. Though running through multiple sets of the same strength exercise has well documented benefits for developing strength, endurance, and bone density, but if you are not doing it because you find it boring, then it does not matter how good it may be. So, we have developed the next best thing...that will hold the attention of even the most picky exerciser. This upper body strength workout for people who get bored easily does not have a single repeating exercise, so your body gets a challenge as well as your brain.

    Related: Did you know that we now have an entire 4 week plan "bored easily" program? 

    One of the biggest benefits of this style of routine is that it seems to go by much faster than a traditional strength workout. On top of that, we have set it up in a superset style as well, so there is very little break/rest in between each exercise, meaning you get an incredibly intense strength workout in a very short time. Each unique exercise is done with an interval of 45 seconds with only 15 seconds of a break to rest and set up for the next exercise. Once we start the workout (after our warm up, of course), those 15 seconds in between sets are the only time you have to rest until a water break halfway through. By the time you are done, you will be mentally and physically taxed in the best way possible. Keep in mind that because we move so quickly through this routine, you may want to look through it once to get an idea of how much weight you may want to select for each exercise. Especially as we get further along in the routine, the 15 seconds to switch from exercise to exercise will feel shorter and shorter as your brain starts running low on oxygen and carbohydrates, making it harder to make weight choices on the fly.

    Workout Structure:
    - Superset Timed Intervals
    - 45 Sec On; 15 Sec Off
    - 24 Total Exercises
    - 4 Groups

    - Dumbbells
    - Weight Bench (optional)

    Warm Up/Cool Down:
    - Both Included


    Warm up: (5 Minutes) 30 Seconds Each
    - Side Step Arm Cross
    - Bicep Vs Tricep Curls (Front & Side)
    - Overhead Reach & Side Bend
    - Front Push Pull
    - Overhead Push Pull
    - Toe Touch Sweeps
    - Torso Rotation w/ Knee
    - Arm Circles
    - Boxer Shuffle
    - Jumping Jack

    Workout: (24 Minutes) 45 On 15 Off
    Group 1 (Chest and Back)
    - Chest Fly
    - Reverse Fly

    - Close Chest Press
    - Bent Over Close Row

    - Chest Press
    - Bent Over Wide Row

    - Incline Push Ups
    - Incline Row

    Group 2 (Shoulders and Lats)
    - Arnold Press
    - Dumbbell Pullover

    - Lateral Raise (Palms Back)
    - Side Dumbbell Pullover (Left)

    - Shoulder Press
    - Side Dumbbell Pullover (Right)

    -----  Water Break  -----

    Group 3 (Biceps and Triceps)
    - Over Hand Curl
    - Overhead Tricep Extension

    - Hammer Curl
    - Bent Over Tricep Kickback

    - Bicep Curl
    - Tricep Dips

    Group 4 (Rotator Cuff)
    - Standing Wide RC Rotation
    - Supine Wide RC Rotation

    - Side Close RC Rotation (Left)
    - Side Close RC Rotation (Right)

    Cool Down: (5 Minutes) 30 Seconds Each
    - Arm Cross Stretch (Left)
    - Arm Cross Stretch (Right)
    - Overhead Tricep Stretch (Left)
    - Overhead Tricep Stretch (Right)
    - Wall Chest Stretch (Left)
    - Wall Chest Stretch (Right)
    - Wall Stretch Front
    - Hand Stretch (Left)
    - Hand Stretch (Right)
    - Bentover Rear Arm Stretch