This core and upper-body circuit focuses on strengthening the shoulders, chest, back, biceps and triceps while also building core endurance. Expect a steady-paced, quality-focused session that balances resistance work with core conditioning for a full upper-body challenge.
Workout Details
This workout is paced to prioritize control and good form over speed. Move deliberately through each rep and set, and choose weights that let you complete the set while making the final two reps challenging. Work consistently through each circuit, resting between circuits as needed. The structure is slower than high-intensity EMOM-style sessions, so focus on technique, muscle engagement and steady breathing.
Circuit 1: Shoulders
Complete 4 rounds of:
- 12 Dumbbell Shoulder Press
- 12 Dumbbell Lateral Raise
- 30 seconds Standing Dumbbell Lateral Hold
Before starting the next circuit, complete 2 sets of:
1 minute plank + 20 toe touches
Circuit 2: Arms
Complete 4 rounds of:
- 12 Dumbbell Tricep Kickbacks per arm
- 12 Dumbbell Biceps Curls
- 12 Lying Dumbbell Tricep Extensions (on the floor or a bench)
Before starting the next circuit, complete 2 sets of:
30 seconds side plank per side + 20 slow, controlled bicycle crunches
Circuit 3: Chest and Back
Complete 4 rounds of:
- 12 Dumbbell Chest Press (floor or bench)
- 12 Push-Ups
- 12 Single-Arm Dumbbell Rows per arm
Finish with 2 sets of:
20 Supermans + 20 V-ups
If you have extra energy and want a conditioning finisher, consider adding a short metabolic or EMOM-style routine to complement this strength session. Choose a brief, high-quality conditioning set rather than a long, exhaustive sprint if your goal is to balance strength and recovery.
More Workouts to Try
Enjoyed this upper-body workout? Try these other sessions for variety and continued progress:
- Push, Pull, Legs and Core Superset Workout
- 20-Minute Upper Body HIIT Workout
- 35-Minute Treadmill and Barbell Workout