30 Min, 5 Move, Upper body workout. (Suitable for beginners!)

Here as some of my 5 favorite moves to build muscle and strength, focusing on compound movements, muscle activation, and progressive overload.

1. Push-Ups or Bench Press (Chest, Shoulders, Triceps)

Why: This is a classic pressing move for upper body strength and hypertrophy, hitting the chest, shoulders, and triceps.

How:

For Push-Ups: Perform with proper form, keeping your core tight and keeping your elbows moving back as you lower towards the floor.

For Bench Press: Use dumbbells or a barbell. Lie on your back, pressing weight straight up, and lower slowly.

Time: 45 seconds per set OR 10-12 reps

Sets: 3

Rest: 30 seconds

2. One-Arm Dumbbell Row (Back, Lats, Rear Delts, Biceps)

Why: Strengthens the lats, upper back, and biceps with unilateral focus to correct imbalances.

How:

Place one hand on a bench or object of proper height for support, keeping your back flat. Pull the dumbbell toward your ribs, squeezing your shoulder blade.

Time: 45 seconds per set OR 10-12 reps

Sets: 3 per side!

Rest: 20 seconds

3. Overhead Dumbbell Press (Shoulders, Triceps)

Why: A compound pressing movement for strong shoulders and triceps.

How:

Sit or stand holding dumbbells at shoulder height. Press the weights overhead until your arms are fully extended, then lower slowly.

Time: 45 seconds per set OR 10-12 reps

Sets: 3

Rest: 30 seconds

4. Dumbbell Bicep Curls (Biceps)

Why: Isolates and strengthens the biceps for bigger arms.

How:

Hold a dumbbell in each hand with palms facing forward. Curl the weights toward your shoulders, keeping your elbows close to your body. Lower with control.

Time: 45 seconds per set OR 10-12 reps

Sets: 3

Rest: 30 seconds

5. Dumbbell Tricep Extensions (Triceps)

Why: Targets the triceps, an essential muscle for arm strength and size.

How:

Hold a dumbbell with both hands overhead. Lower the weight behind your head, keeping elbows close to your ears. Extend arms back to starting position.

Time: 45 seconds per set OR 10-12 reps

Sets: 3

Optional: Core Finisher (2–3 minutes)

Plank with Shoulder Taps – 30 seconds x 2

Hold a plank position and tap one shoulder at a time.

Russian Twists – 30 seconds x 2

Sit with a dumbbell and twist side to side, engaging obliques.

Here are some of my key tips for success

1. Progressive Overload: Increase weights or reps weekly to challenge your muscles.

2. Form Focus: Ensure full range of motion and proper technique for maximum activation.

3. Rest: Stick to recommended rest times for strength recovery and endurance building.

4. Frequency: Train upper body twice a week for optimal muscle growth.

Enjoy the workout!