Hey FB family!

Today we have a quick upper body strength workout. This workout follows a no-repeat format designed to challenge your upper body with focused effort and intentional pacing. We'll move through 12 exercises using a 40-second on, 15-second off format, targeting the chest, back, shoulders, and arms without cycling through the same move twice.

The no-repeat structure allows you to give your full focus to each set without saving energy for a second round. That means the challenge is built into how you show up for each exercise, especially as the muscle fatigue starts to layer on from one movement to the next.

Equipment Needed:

• Dumbbells (light, medium, or heavy)
• Mat (optional)

We'll begin with a short warm-up to prep the shoulders, upper back, and chest. Once the workout starts, you'll move through a combination of upper body push and pull movements. We'll start with big pressing patterns like push-ups and chest presses, move into rows and flys for back engagement, and finish strong with shoulders and isolation work. This structure helps balance the workload across major muscle groups and helps us manage that upper-body fatigue.

Because each move is performed only once, the goal isn't to lift as heavy as possible but to stay in control of each rep. Choose a weight that allows you to feel the muscle working from start to finish without sacrificing form. Move with intention, keep your core engaged, and use a steady tempo to maximize tension. Slowing things down and staying connected to each rep will challenge your upper body just as much as going heavy — and in some cases, even more. Focus on clean movement, full range, and staying strong through the last second of every set.

One quick note: Exercise #8 is a single-arm iso curl. Be sure to split it evenly (20 seconds per arm) and maintain tension through the hold as you curl. It's a sneaky strength builder and a good test of your bicep strength using a combination of isometric and dynamic movements.

This isn't a workout where we rush. Your job today is to move with purpose, control the weight, and stay locked in through each movement.

Here are a few tips before you hit play:

• Pick a weight that is challenging, but not too heavy. I will be using weights between 10-40 lbs
• Keep your core engaged during any exercises requiring you to bend over, such as bent-over row
• Don't rush! Move with control

You don't have to do more to get stronger — sometimes, showing up with intensity for a short, focused workout is exactly what your body needs.

Workout Structure

Warm-Up – 1 Round, 30 Seconds Each

• Arm Swings with Chest Openers
• Shoulder Rolls (Forward and Back)
• Cross-Body Arm Pulls
• Standing Reverse Fly's

Main Workout – 1 Round (40 sec work / 15 sec rest)

• Push-Ups
• Dumbbell Chest Flys
• Dumbbell Chest Press
• Alternating Cross-Body Front Raise
• Bent-Over Dumbbell Row
• Dumbbell Wide Row
• Dumbbell Reverse Fly
• Single-Arm Iso Curl – 20 sec each arm
• Dumbbell Skull Crushers
• Arnold Press
• Lateral Raise
• Dumbbell Front Raise

Water Break

Cooldown – 1 Round, 30 Seconds Each

• Chest Opener Stretch
• Overhead Triceps Stretch – Right
• Overhead Triceps Stretch – Left
• Arm Across Chest – Right
• Arm Across Chest – Left