If you’re a beginner, I recommend training upper body once a week to start. Eventually, as you get more advanced, you can split the upper body to target different muscle groups on different days. Also, if you are unfamiliar with the exercises, YouTube has great videos to demonstrate how to properly perform all of them.

I have designed this workout in tri-sets. Tri-sets are a form of strength training in which you move quickly from one exercise to the next without taking a rest between the three. Rest 60 but no more than 90 seconds between sets.

Dumbbell, barbell, cable row machine.

Note: You can use dumbbells for all of the exercises if your equipment is limited. I have not noted a weight as everyone’s fitness level is different.

Tri-set #1 (4 sets of 8-10 reps)

  • Barbell bicep curls
  • Cable rows (if at home, barbell or dumbbell rows)
  • Single-arm dumbbell rows – each side

Tri-set #2 (4 sets of 8-10 reps)

  • Dumbbell incline chest flies
  • Single dumbbell overhead tricep extensions
  • Barbell military presses

Burner (3 sets of 12 reps)

  • Dumbbell side raises


  • 30 minute – brisk walk, elliptical or stair-master