10 Minute - Upper Body Essentials - Standing Only

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!

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.

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Week 1

Week 2

Week 3

Week 4

Do chest fly standing instead of on the floor

Standing Shoulder Press (Dumbbell)

Bent Over Row (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Floor Chest Fly (Dumbbell)

Shrug (Dumbbell)

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