Advanced Upper Body Strength and Conditioning

advanced•Upper Body•45 minutes•Bodyweight
⏱️ 45 min🔥 360-540 cal💪 9 exercises📈 Advanced

Overview

Looking for a serious challenge? This advanced workout will test your strength, endurance, and mental toughness. Developing your chest, back, shoulders, and arms creates functional upper body strength and improved posture. This 45-minute session is structured to keep you challenged while allowing proper recovery. No equipment needed—just your body and determination. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Chest, Back, Shoulders, Biceps

Secondary: Triceps, Core, Forearms

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Shoulder Shrugs15 reps
Wrist Rotations20 sec each direction
Push-Up to Downward Dog8 reps

Advanced Upper Body Strength and Conditioning

Advanced• Upper Body• 45 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is tailored for advanced individuals aiming to build upper body muscle while promoting fat loss. The combination of strength exercises and a high-intensity circuit finisher ensures that you challenge your muscles and boost your metabolic rate effectively.

Main Workout

Push-Ups
4 sets of 15 reps • Rest: 1 min
Keep your body in a straight line from head to heels.
Pull-Ups
4 sets of 10 reps • Rest: 1 min
Use a full range of motion; chin above the bar.
Modifications: Use resistance bands for assistance if needed.
Dips
4 sets of 12 reps • Rest: 1 min
Keep elbows close to your body, lower until your arms form a 90-degree angle.
Modifications: Use a bench or chair for support.
Plank to Push-Up
4 sets of 12 reps • Rest: 1 min
Transition smoothly between plank and push-up positions.
Mountain Climbers
4 sets • 30 seconds • Rest: 1 min
Keep a steady pace, driving knees towards chest.

Finisher - Circuit

Complete each exercise back-to-back with minimal rest, then rest for 1 minute after completing the circuit before repeating.

3 rounds • Rest between rounds: 1 min

Burpees
1 sets of 15 reps
Jump explosively at the end of the burpee.
Diamond Push-Ups
1 sets of 10 reps
Hands close together under your chest to target triceps.
Modifications: Knees on the ground for assistance if needed.
Inverted Rows
1 sets of 12 reps
Use a sturdy table or low bar.
High Knees
1 sets • 30 seconds
Drive knees high and maintain a fast pace.
Focus on maintaining good form throughout the workout to maximize effectiveness and prevent injury.

Cool-Down (5 minutes)

Cross-Body Shoulder Stretch30 sec each arm
Tricep Stretch30 sec each arm
Chest Doorway Stretch30 seconds
Neck Rolls30 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

60-Minute Session

Have more time? Get a longer workout in.

Full Body Focus

Switch it up with a full body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 45-minute upper body workout burns approximately 360-540 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

Want a personalised workout plan?

Generate your own plan →