ALL LEVELS / upper body workout / 15 minutes
Equipment: Dumbbells, lat pull-down machine, incline chest press machine & gym bench
An upper body workout unlocks a realm of benefits far beyond the mirror. From enhancing your posture and fortifying your heart and bones to warding off potential injuries, your upper body is fundamental for your overall health. Last but not least, let’s not fool ourselves — looking irresistible with sculpted upper body muscles is a pretty good reason to include these workouts in your fitness routine.
Start reaping all these benefits by trying this upper body workout. It consists of 5 exercises, to perform for 40 seconds with 20 seconds to rest. You must complete 3 rounds with no rest between them: the 20-second period between exercises is enough. In total, this workout will take you exactly 15 minutes to complete.
- Push-row combo
- Lat pull-down
- Incline chest press
- Dips
- Russian sit-ups
When you’re ready, let’s do this!
WORKOUT SETUP
- 5 exercises
- 40 seconds on, 20 seconds off
- 3 rounds
- No rest between rounds
- 15 minutes total
- Equipment: Dumbbells, lat pull-down machine, incline chest press machine & gym bench
WORKOUT EXERCISE LIST
3 rounds
1 – PUSH-ROW COMBO
40 sec on, 20 sec off
- Grab a pair of dumbbells and set your body up.
- Your hands and feet should be more than shoulder-width apart.
- Now lower your body until your chest is parallel to your hands.
- Push up with power and row one dumbbell at a time up to your chest.
- Slowly return to the starting position until you have reached the desired rep range.
2 – LAT PULL-DOWN
40 sec on, 20 sec off
- Adjust the pad on your legs to reduce the movement.
- Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
- Engage your shoulder blades, and then pull the bar down in front of you – upper chest level.
- Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
- Slowly return up and repeat.
3 – INCLINE CHEST PRESS
40 sec on, 20 sec off
- Lean back and press your feet actively into the floor.
- Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
- Engage your core and press forward and up with as much as possible.
- Make sure your back stays in contact with the cushion behind you.
- Repeat.
4 – DIPS
40 sec on, 20 sec off
- Sit on the edge of the gym bench. Grasp the edge of it, pointing your fingers to your feet. Make sure your legs are extended, with your heels touching the floors.
- With your palms, press to lift your body and slide forward, clearing the edge of the bench.
- Now lower yourself until your elbows are bent.
- Slowly push yourself back up to the starting position.
- Repeat.
5 – RUSSIAN SIT-UPS
40 sec on, 20 sec off
- Start in a supine position, with your legs bent and your feet on the floor hip-width apart.
- Grab a dumbbell with both hands horizontally, stretching your arms. That’s your starting position.
- Engage the core and perform a full sit-up, bringing your arms overhead.
- Return to the starting position, with your core engaged all the time, and repeat.
We hope you enjoy this upper body workout. Hit different muscles with the workouts below:
- 10-min full-body AMRAP workout
- 30-min HIIT full-body workout
- 18-min lower body workout
- 20-min upper body workout
- 30-min AMRAP workout for strength
- 10-min cardio and core workout
- 20-min shoulder strength workout
- 10-min functional bodyweight workout
- 11-min AMRAP strength workout
- 20-min lower body strength workout
- 20-min EMOM strength workout
- 15-min upper-body strength workout
- 20-min cardio workout
