Upper Body Strength & Conditioning

intermediate•Upper Body•15 minutes•Dumbbells
⏱️ 15 min🔥 96-144 cal💪 8 exercises📈 Intermediate

Overview

Ready to push your limits? This intermediate workout challenges you to take your fitness to the next level. Developing your chest, back, shoulders, and arms creates functional upper body strength and improved posture. This 15-minute session is structured to keep you challenged while allowing proper recovery. Using dumbbells adds resistance to maximize your results. 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

Upper Body Strength & Conditioning

Intermediate• Upper Body• 15 minutes
Equipment needed: Dumbbells

Why this workout?

This workout is designed for an intermediate level, effectively targeting the upper body to build muscle while providing a high-intensity circuit finisher to promote fat loss. The combination of strength exercises and a circuit finisher ensures a well-rounded session within the 15-minute timeframe, maximizing efficiency and results.

Main Workout

Dumbbell Bench Press
3 sets of 10 reps • Rest: 30 seconds
Keep your feet flat on the ground and back pressed against the bench.
One-Arm Dumbbell Row
3 sets of 10 reps • Rest: 30 seconds
Focus on squeezing your shoulder blade at the top of the movement.
Dumbbell Shoulder Press
3 sets of 10 reps • Rest: 30 seconds
Keep your core engaged and avoid arching your back.
Dumbbell Bicep Curl
3 sets of 12 reps • Rest: 30 seconds
Perform the curls in a controlled manner, avoiding swinging the weights.
Dumbbell Tricep Extension
3 sets of 12 reps • Rest: 30 seconds
Keep your elbows close to your ears and extend your arms fully.

Finisher - Circuit

Complete this circuit as many times as possible in 5 minutes.

1 rounds0

Push-Ups
1 sets of 10 reps
Keep your body in a straight line, lower until your chest almost touches the ground.
Modifications: Knees on the ground for a modified version.
Dumbbell Lateral Raise
1 sets of 10 reps
Lift weights to shoulder height, keeping a slight bend in your elbows.
Plank to Push-Up
1 sets of 5 reps
Transition from plank to push-up position and back, maintaining core stability.
Modifications: Knees on the ground for a modified version.
Focus on form over speed, and adjust weights according to your strength level.

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?

30-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 15-minute upper body workout burns approximately 96-144 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.

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