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10 Minute - Upper Body Essentials - Standing Only

by James
3 athletes joined

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
    Oct 01, 2025 02:33

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!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
21.2%
Upper Back
19.7%
Middle Delts
18.2%
Triceps
12.1%
Biceps
10.6%
Chest
7.6%
Lats
6.1%
Rear Delts
1.5%
Abs
1.5%
Forearms
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
10 reps
-
2
Bent Over Row (Dumbbell)
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
6 reps
-
4
Front Raise
1
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
-
7
Floor Chest Fly (Dumbbell)
1
6 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
6 reps
-
4
Front Raise
1
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
6 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
8 reps
-
4
Front Raise
1
8 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
8 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
10 reps
-
4
Front Raise
1
10 reps
-
5
Bicep Curl (Dumbbell)
1
16 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
10 reps
-
8
Shrug (Dumbbell)
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
10 reps
-
2
Bent Over Row (Dumbbell)
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
6 reps
-
4
Front Raise
1
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
-
7
Floor Chest Fly (Dumbbell)
1
6 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
6 reps
-
4
Front Raise
1
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
6 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
8 reps
-
4
Front Raise
1
8 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
8 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
10 reps
-
4
Front Raise
1
10 reps
-
5
Bicep Curl (Dumbbell)
1
16 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
10 reps
-
8
Shrug (Dumbbell)
1
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
10 reps
-
2
Bent Over Row (Dumbbell)
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
6 reps
-
4
Front Raise
1
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
-
7
Floor Chest Fly (Dumbbell)
1
6 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
6 reps
-
4
Front Raise
1
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
6 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
8 reps
-
4
Front Raise
1
8 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
8 reps
-
8
Shrug (Dumbbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
12 reps
-
2
Bent Over Row (Dumbbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
10 reps
-
4
Front Raise
1
10 reps
-
5
Bicep Curl (Dumbbell)
1
16 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Floor Chest Fly (Dumbbell)
1
10 reps
-
8
Shrug (Dumbbell)
1
16 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Standing Shoulder Press (Dumbbell)
1 Set
10 Reps
-
2
Bent Over Row (Dumbbell)
1 Set
10 Reps
-
3
Lateral Raise (Dumbbell)
1 Set
6 Reps
-
4
Front Raise
1 Set
6 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
10 Reps
-
7
Floor Chest Fly (Dumbbell)
1 Set
6 Reps
-
8
Shrug (Dumbbell)
1 Set
12 Reps
-
Day 2
1
Standing Shoulder Press (Dumbbell)
1 Set
10 Reps
-
2
Bent Over Row (Dumbbell)
1 Set
10 Reps
-
3
Lateral Raise (Dumbbell)
1 Set
6 Reps
-
4
Front Raise
1 Set
6 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
10 Reps
-
7
Floor Chest Fly (Dumbbell)
1 Set
6 Reps
-
8
Shrug (Dumbbell)
1 Set
12 Reps
-
Day 3
1
Standing Shoulder Press (Dumbbell)
1 Set
10 Reps
-
2
Bent Over Row (Dumbbell)
1 Set
10 Reps
-
3
Lateral Raise (Dumbbell)
1 Set
6 Reps
-
4
Front Raise
1 Set
6 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
10 Reps
-
7
Floor Chest Fly (Dumbbell)
1 Set
6 Reps
-
8
Shrug (Dumbbell)
1 Set
12 Reps
-