10 Minute - Upper Body Essentials - Standing Only

by James

Program Description

Ease back into lifting or get a quick, dumbbells-only upper body essentials workout Over the course of 4 weeks, you'll engage in 12 dynamic workouts designed to focus on essential movements like the Standing Shoulder Press and Bent Over Row. Each session lasts just 10 minutes, making it easy to fit into your busy schedule. Build a solid foundation in strength and stability while enhancing your athletic performance.

Program Overview

Level
Beginner, Novice
Goal
Athletics
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
10 minutes
Created
Jul 09, 2025 06:56
Last Edited
Jul 10, 2025 01:13

Summary

Elevate your upper body strength with this focused 4-week program designed for busy schedules. Each session lasts just 10 minutes and targets essential muscle groups using dumbbells, ensuring you build strength and definition in your shoulders, arms, and back. With three workouts per week, you’ll master key movements like the Standing Shoulder Press and Bent Over Row, all while standing to enhance core stability. Get ready to sculpt your upper body efficiently and effectively!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Standing Shoulder Press (Dumbbell)

10 reps

Bent Over Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

6 reps

Front Raise

6 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

10 reps

Floor Chest Fly (Dumbbell)

6 reps

Shrug (Dumbbell)

12 reps

Day 1

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

6 reps

Front Raise

6 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

6 reps

Shrug (Dumbbell)

12 reps

Day 1

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

8 reps

Shrug (Dumbbell)

12 reps

Day 1

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

10 reps

Front Raise

10 reps

Bicep Curl (Dumbbell)

16 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

10 reps

Shrug (Dumbbell)

16 reps

Day 2

Standing Shoulder Press (Dumbbell)

10 reps

Bent Over Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

6 reps

Front Raise

6 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

10 reps

Floor Chest Fly (Dumbbell)

6 reps

Shrug (Dumbbell)

12 reps

Day 2

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

6 reps

Front Raise

6 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

6 reps

Shrug (Dumbbell)

12 reps

Day 2

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

8 reps

Shrug (Dumbbell)

12 reps

Day 2

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

10 reps

Front Raise

10 reps

Bicep Curl (Dumbbell)

16 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

10 reps

Shrug (Dumbbell)

16 reps

Day 3

Standing Shoulder Press (Dumbbell)

10 reps

Bent Over Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

6 reps

Front Raise

6 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

10 reps

Floor Chest Fly (Dumbbell)

6 reps

Shrug (Dumbbell)

12 reps

Day 3

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

6 reps

Front Raise

6 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

6 reps

Shrug (Dumbbell)

12 reps

Day 3

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

8 reps

Shrug (Dumbbell)

12 reps

Day 3

Standing Shoulder Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

10 reps

Front Raise

10 reps

Bicep Curl (Dumbbell)

16 reps

Overhead Tricep Extension (Dumbbell)

12 reps

Floor Chest Fly (Dumbbell)

10 reps

Shrug (Dumbbell)

16 reps

Day 1

Standing Shoulder Press (Dumbbell)

1 Set

10 Reps

Bent Over Row (Dumbbell)

1 Set

10 Reps

Lateral Raise (Dumbbell)

1 Set

6 Reps

Front Raise

1 Set

6 Reps

Bicep Curl (Dumbbell)

1 Set

12 Reps

Overhead Tricep Extension (Dumbbell)

1 Set

10 Reps

Floor Chest Fly (Dumbbell)

1 Set

6 Reps

Shrug (Dumbbell)

1 Set

12 Reps

Day 2

Standing Shoulder Press (Dumbbell)

1 Set

10 Reps

Bent Over Row (Dumbbell)

1 Set

10 Reps

Lateral Raise (Dumbbell)

1 Set

6 Reps

Front Raise

1 Set

6 Reps

Bicep Curl (Dumbbell)

1 Set

12 Reps

Overhead Tricep Extension (Dumbbell)

1 Set

10 Reps

Floor Chest Fly (Dumbbell)

1 Set

6 Reps

Shrug (Dumbbell)

1 Set

12 Reps

Day 3

Standing Shoulder Press (Dumbbell)

1 Set

10 Reps

Bent Over Row (Dumbbell)

1 Set

10 Reps

Lateral Raise (Dumbbell)

1 Set

6 Reps

Front Raise

1 Set

6 Reps

Bicep Curl (Dumbbell)

1 Set

12 Reps

Overhead Tricep Extension (Dumbbell)

1 Set

10 Reps

Floor Chest Fly (Dumbbell)

1 Set

6 Reps

Shrug (Dumbbell)

1 Set

12 Reps