I Lost 20 Pounds in 2 Months With This Upper Body Workout

Cutting 20 lbs in just two months while maintaining muscle mass and strength requires a well-structured workout routine. One of the key pillars in my recent transformation from 14% to 8% body fat was keeping my upper body workouts dialed in. Here’s a detailed breakdown of my go-to upper body workout that has helped me stay strong and lean.
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0:00 - Introduction
0:03 - Overview of Transformation
0:09 - Key Pillars of Fat Loss
0:24 - Importance of Workouts in Fat Loss
0:48 - Starting with Incline Dumbbell Press
1:54 - Tips for Chest Development
3:05 - Switch to Back Training: T-Bar Row
4:30 - Shoulder Training: Side Laterals
6:10 - Super Set: Cable Shrugs and Pull-Ups
8:00 - Arm Training: Cable Curls and Overhead Rope Extensions
10:00 - Conclusion and Final Thoughts
Setting the Goal: Dialing in the Upper Body
My recent goal was to get in the best shape for a photo shoot, which required me to cut down to 8% body fat. A significant part of this transformation was maintaining my strength and muscle mass, especially in my upper body. This workout has been a staple in my routine for over 20 years, helping me build and maintain muscle while shedding fat.
Importance of Workouts in Fat Loss
While workouts are not the primary driver of fat loss, they play a crucial role in maintaining muscle mass and improving overall fitness. Strength training is one of three key pillars-alongside movement and nutrition-that support fat loss. Here’s how I structured my upper body routine:
Incline Dumbbell Press
Why Incline Dumbbell Press?
Starting with an incline dumbbell press targets the upper chest, an area that many people find challenging to develop. I switched from barbell presses to dumbbells to reduce shoulder stress and increase range of motion.
Routine:
3-4 sets
6-8 reps
Focus on form and mind-muscle connection
Back Training: T-Bar Row
Why T-Bar Row?
The chest-supported T-bar row is excellent for building the upper back and traps. It provides great muscle activation while minimizing lower back strain.
Routine:
3-4 sets
8-12 reps
Shoulder Training: Side Laterals
Why Side Laterals?
Side laterals are crucial for developing well-rounded, capped delts. Proper form is key-hinge at the hips slightly and turn your hand as if pouring out a drink at the top of the movement.
Routine:
2-3 sets
8-12 reps
Super Set: Cable Shrugs and Pull-Ups
Why This Super Set?
Combining cable shrugs with pull-ups effectively targets the traps and upper back, providing a comprehensive upper body workout.
Routine:
Cable Shrugs: 3 sets, 10-12 reps
Pull-Ups: 3 sets, max reps
Arm Training: Cable Curls and Overhead Rope Extensions
Why These Exercises?
Cable curls provide constant tension on the biceps, while overhead rope extensions target the long head of the triceps, ensuring balanced arm development.
Routine:
Cable Curls: 3-4 sets, 8-12 reps per side
Overhead Rope Extensions: 3-4 sets, 8-12 reps
Conclusion and Final Thoughts
This upper body workout has been a cornerstone of my training for the past two months, helping me lose 20 lbs and significantly reduce body fat. For a personalized fitness plan that fits your unique lifestyle and goals, check out my True Transformation Program. We specialize in helping busy professionals achieve their fitness goals without sacrificing family, work, or social life.
Stay Strong, Stay Focused, and Make It Count!

[@JosiahFitness]

Check out the 3M Fat Loss System here: apply.thetruetransformation.com

[@MaZaKeRaL]

I tried this workout yesterday and it was amazing. Only thing was I added in level and lower cable flys as well as lat pulldowns since I cannot perform pullups yet.

[@JosiahFitness]

Nice work!!! I’m glad you jumped into it. What else can I help with?

[@micaheldey1981]

Workout, eat clean and sleep well.

[@petekennington2989]

Hey Josiah what kind of meal plan are you eating I'm a beginner I know there are certain food they say to eat at certain times and I know unless I'm working out hard I shouldn't be eating a tone of carbs this is my first week of working out really so I'm trying to figure out the meal plan part on macro'sif you could help me out with some info on this and give mmm e some tips it would be helpful thanks Brother I love your videos I'm bone on bone in both knees and have a bad left shoulder but I weigh 385 lbs and I'm 6'2" I'm tired of carrying around 150 lbs of fat I would rather carry around 30 lbs of muscle #KutTheFat

[@JosiahFitness]

Would love to help. Go to this site and grab my free guide first: apply.thetruetransformation.com

[@petekennington2989]

I know nutrition and Diet is 80% of your weightloss and our lifestyle and weightloss journey

[@JosiahFitness]

It’s important yes. But it’s just one piece of a 3 part puzzle

[@nikobrain9285]

💪😎

[@JosiahFitness]

Appreciate the love bro