Upper Body Muscle Gain & Fat Loss Workout

Intermediate•Upper Body•60 minutes•Dumbbells
⏱️ 60 min🔥 384-576 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 60-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 Muscle Gain & Fat Loss Workout

Intermediate• Upper Body• 60 minutes
Equipment needed: Dumbbells

Why this workout?

This workout is designed for intermediate individuals aiming to build muscle while burning fat, focusing on the upper body with compound and isolation exercises. The circuit finisher will elevate heart rate and enhance calorie burn, making it effective for fat loss. The structured sets and reps ensure adequate muscle engagement for growth.

Main Workout

Dumbbell Bench Press
4 sets of 10 reps • Rest: 1 min
Keep your back flat on the bench and press weights overhead.
Dumbbell Bent Over Row
4 sets of 10 reps • Rest: 1 min
Keep your back straight and pull the weights towards your hips.
Dumbbell Shoulder Press
4 sets of 10 reps • Rest: 1 min
Press weights overhead while standing or seated, keep your core engaged.
Dumbbell Bicep Curl
4 sets of 12 reps • Rest: 1 min
Curl weights towards your shoulders without swinging your body.
Dumbbell Tricep Extensions
4 sets of 12 reps • Rest: 1 min
Extend weights overhead, keeping elbows close to your head.

Finisher - Circuit

Complete the following exercises back-to-back with minimal rest.

3 rounds • Rest between rounds: 1 min

Push-Ups
1 sets of 15 reps
Keep your body straight and lower down to the ground.
Modifications: Knees down for an easier version.
Dumbbell Lateral Raises
1 sets of 15 reps
Lift dumbbells to the side, keeping a slight bend in your elbows.
Modifications: Use lighter weights if needed.
Plank to Push-Up
1 sets of 10 reps
Transition from a plank position to a push-up position and back.
Modifications: Knees down for an easier version.
Focus on controlled movements and proper form throughout the workout.

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?

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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