Upper Body Muscle Gain & Fat Loss Workout

intermediate•Upper Body•60 minutes•Barbells
⏱️ 60 min🔥 384-576 cal💪 9 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 60-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 Muscle Gain & Fat Loss Workout

Intermediate• Upper Body• 60 minutes
Equipment needed: Barbells, Dumbbells

Why this workout?

This workout is tailored to your intermediate fitness level with a balanced approach to building muscle and burning fat. The combination of compound movements like the Bench Press and Dumbbell Rows ensures that multiple muscle groups are engaged, while the finisher circuit promotes an elevated heart rate for fat loss. Adequate rest periods allow for recovery and strength building, making it effective for your goals.

Main Workout

Bench Press
4 sets of 8 reps • Rest: 1 min
Keep elbows slightly tucked and press to a full extension.
Dumbbell Rows
4 sets of 10 reps • Rest: 1 min
Ensure back is straight and pull towards your hip.
Overhead Dumbbell Press
4 sets of 10 reps • Rest: 1 min
Keep core tight and press straight above the head.
Barbell Bicep Curls
4 sets of 12 reps • Rest: 1 min
Control the weight on the way down to maximize tension.
Tricep Dips
4 sets of 10 reps • Rest: 1 min
Keep your elbows close to your body as you lower.

Finisher - Circuit

Perform the following exercises back-to-back with minimal rest to maximize muscle engagement and fat loss.

3 rounds • Rest between rounds: 1 min 30 sec

Push-Ups
1 sets of 15 reps
Keep your body in a straight line and lower your chest to the ground.
Dumbbell Shoulder Press
1 sets of 12 reps
Press dumbbells overhead while standing or seated.
Renegade Rows
1 sets of 10 reps
Maintain a plank position while rowing the dumbbells.
Plank Up-Downs
1 sets of 10 reps
Transition from elbow plank to hands while maintaining core stability.
Focus on form and control during all exercises to prevent injury and maximize effectiveness.

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.

Full Body Focus

Switch it up with a full body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute upper body workout burns approximately 384-576 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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