Upper Body Strength and Conditioning

Intermediate•Upper Body•45 minutes•Barbells
⏱️ 45 min🔥 288-432 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 45-minute session is structured to keep you challenged while allowing proper recovery. Using barbells 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 and Conditioning

Intermediate• Upper Body• 45 minutes
Equipment needed: Barbells, Bench, Bodyweight, Dumbbells, Kettlebells, Rower

Why this workout?

This workout is designed to effectively target the upper body while promoting muscle gain and fat loss through a combination of strength training and circuit-style conditioning. The inclusion of modifications for back injury ensures safety and allows for effective participation at an intermediate level, balancing intensity with proper form.

Main Workout

Barbell Bench Press
4 sets of 8 reps • Rest: 1 min
Keep your back flat against the bench to avoid strain.
Modifications: Use a lighter weight or perform the exercise with dumbbells for better control.
Bent-Over Dumbbell Row
4 sets of 10 reps • Rest: 1 min
Maintain a flat back and engage your core.
Modifications: Perform the row seated on a bench to reduce back strain.
Push-Ups
3 sets of 12 reps • Rest: 45 seconds
Keep your body in a straight line from head to heels.
Modifications: Knee push-ups can be performed to lessen back strain.
Kettlebell Shoulder Press
3 sets of 10 reps • Rest: 1 min
Stand tall and avoid leaning back during the press.
Modifications: Perform seated to support your back.
Rower (Moderate pace)
1 sets • 2 min
Maintain a steady pace, focusing on form and breathing.
Modifications: If back pain occurs, reduce intensity or duration.

Finisher - Circuit

Complete the following exercises in sequence, rest as needed between exercises.

3 rounds • Rest between rounds: 1 min

Dumbbell Lateral Raise
3 sets of 15 reps
Lift dumbbells to shoulder height, keeping a slight bend in the elbows.
Modifications: Use lighter weights or perform seated.
Plank to Push-Up
3 sets of 10 reps
Transition smoothly between plank and push-up positions, keep your core tight.
Modifications: Perform the plank on your knees if needed.
Dumbbell Tricep Kickback
3 sets of 12 reps
Keep your upper arm stationary and extend the weight back to activate the triceps.
Modifications: Use lighter weights or perform one arm at a time for better control.
Focus on maintaining good form throughout the workout, especially with the back injury consideration. Adjust weights as necessary to ensure safety.
Note: This workout has been modified for the following injuries: Back

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?

Advanced Version

Ready for more challenge? Step up the intensity.

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 288-432 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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