40-min CHEST & BACK Strength Training with Dumbbells

This upper body workout is packed with purpose and fun!! We are training hypertrophy style for the chest and the back to increase definition and improve your posture! This workout will include functional, isolation, and compound exercises. The structure for this 40 minute training session will include an essential exercises followed by a superset. We will have 4 rounds alternating between back and chest and then a final round with all of the essential exercises to complete this training. You will want to use moderately heavy dumbbells, relative to you and the exercises to maximize this workout! If standing bent over back exercises causes discomfort in your back, I will have a modification on screen so you can do this exercises seated on either an exercise box or bench. Having a strong back and chest will not only provide you body with a lean look, but it will also make everyday life easier!
40 MINUTE CHEST & BACK WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5 to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST WEIGHTS (These are great to use if you can't quite complete sets with your next dumbbell weight, but want to continue to progress your weight with your lifts. I am using 1lb. weights.)
- EXERCISE BOX/BENCH OR A STURDY CHAIR (Seated modifications for standing bent over back exercises)
STRUCTURE
5 ROUNDS
ROUNDS 1-4
- 1 ESSENTIAL EXERCISE AND 1 SUPERSET
ROUND 5
- 1 SET OF EACH ESSENTIAL EXERCISE FROM ROUNDS 1-4
ESSENTIAL EXERCISES
WORK: 60 SECONDS REST: 20 SECONDS
SUPERSET
WORK: 45 SECONDS
REST BETWEEN ROUNDS: 30/45 SECONDS
EXERCISE LIST
ROUND 1
ESSENTIAL
- SINGLE ARM BENT OVER ROW
- SWITCH SIDES
SUPERSET
- REVERSE GRIP ROW | SCAPULAR RETRACTORS
ROUND 2
ESSENTIAL
- CHEST PRESS
SUPERSET
- PUSH UP | PULLOVER
ROUND 3
ESSENTIAL
- CLOSE GRIP ROW
SUPERSET
- WIDE ROW | RENEGADE ROW
ROUND 4
ESSENTIAL
-CHEST FLYS
SUPERSET
- CLOSE GRIP CHEST PRESS | REVERSE GRIP CHEST PRESS
ROUND 5 (ALL OF THE ESSENTIALS)
- SINGLE ARM BENT OVER ROW
- SWITCH SIDES
- CHEST PRESS
- CLOSE GRIP ROW
-CHEST FLYS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

[@KaleighStrength]

🚨CHALLENGE🚨 I want to encourage you this week to do 1 thing that will get you to step outside your comfort zone! This doesn't necessarily have to pertain to fitness or health, but you've had the practice during our training now let's put it to work! Here are some practical examples to help you start your brainstorming of what that 1 thing will be! 🟠 Finish your workout with a stretch, this might mean you have to wake up a little earlier to get your workout and stretch in. 🟡 Take a cold shower! - This can increase your circulation and metabolism, and decrease inflammation! 🟢 When you wake up, DON'T pick up your phone and check emails, texts, Facebook, and Instagram, you get the gist, first thing in the morning! Wait at least 30 minutes after waking up before opening your phone! -This is a great way to set the tone your day, mind, and intentions before getting bombarded with a screen! 🔵 Give a genuine compliment to someone, someone you don't know!!! - This one may sound a little silly, but talking to strangers can be hard! This one will not only help you step out of your comfort zone but also make someone's day! 🟣 Learn something new! This can be a new hobby or continuing your education in your current field! It can be uncomfortable to step out and try something new, but improving your current abilities and creating new ones is such a great way to shake up your routine and possibly reignite or discover a new passion along the way! I really want you to give this a try! I know that taking these little steps to do new and uncomfortable things will improve your confidence, help you embrace and overcome new challenges, and unlock your full potential. Comment what you will do to step out of your comfort zone this week!

[@KaleighStrength]

I did it! I signed up for the Girls Gone Strong Pre/Post Natal Certification! I was going to just float along and not do it, it's a big time commitment and investment. I knew that taking this course would not only teach me something I didn't know, it would expand my ability to train and help others, which I love to do!

[@plankface]

⭐️⭐️⭐️ so many woman will now benefit from your commitment and plus you’ll kick ass, no doubt.

[@SarahFagan109]

Ive been working out with you since 2021 and although I respect them, the renegade row has always been my most disliked exercise. Today I stopped and realized how easy they have become for me through consistency in my workouts. From someone who doesn’t leave comments much, please accept my heartfelt thanks for your hard work and words of encouragement. As a nurse I’ve always loved receiving feedback that I’ve helped someone improve their lives and you, my friend, are improving lives everyday. Thank you!

[@KaleighStrength]

💜💜💜

[@MrsBonnieHughes]

I just started working out with her this year and renegade rows are HARD for me! So thank you for commenting with how much you have improved, it's a great reminder to stay consistent and strength will come!

[@SarahFagan109]

@@MrsBonnieHughes keep at it!

[@pamsfiberfrenzy]

I have totally realized that everything I lift during my day feels so much lighter to me now. When I went skiing with my granddaughters last January my skis felt so much lighter when I was carrying them. AMAZING!

[@pamsfiberfrenzy]

YOUR workouts are THE BEST on KZbin Kaleigh!!! I truly appreciate all that you do for us!!!

[@laurafergus523]

Loving the longer concentrated strength. I've been challenging myself over last few weeks to not stop on the 3 of the countdown and keep going to zero. Also adding wrists weights throughout 💪

[@christyrowley5713]

I’m proud of completing chest flys with 15 lbs for every round.

[@pamgamb1865]

Completed full rounds of pushups

[@sabrinnahe.8500]

It's never too late to step out of your comfort zone as I'm 70, but I've promised myself to build more muscle and stay motivated. Your strength videos totally inspire me to chase my goals. I also want to start growing our own vegetable garden and inspire others to do the same. We love our lifestyle, as we've been vegetarians 45 years. Oh and my husband also does your strength classes.❤❤

[@hollykrupinski6727]

I love your workouts, your attitude, and the way you teach.

[@emmaz6325]

happy to say I have started to introduce my 20lb weights into my upper body workouts!! Thank you for another amazing upper body workout!

[@ApplePryor]

Week 8 - B & B THRIVE - Day 50 - Done. The playlist - ⚡️. The workout addition with the ankle weights, awesome lift intensity! Thank you Kaleigh! Loved the new transitions !🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@carrielauzon4422]

The shake was real by the end!!! 🔥I have two uncomfortable things I am working on: a musical side project in a genre I am not familiar with and collecting dietary data to explore my macros. Thanks Kaleigh!

[@amberanderson3815]

I have been super stressed for 2 weeks and my exercises have gone out the window. I am proud that I showed up and finished the workout! Thanks for such a great workout!

[@joanieveitch8113]

I'm really feeling the difference with the past few weeks of strength workouts. I've challenged myself to up my weights, even if just for a few reps, and this session I was able to (mostly) stick with the heavier weights. Thank you so much❤

[@doricontreras2112]

Fabulous upper body workout! I'm going to have wobbly arms all day! I've been working on my mind muscle connection to really maximize each move, and I was really feeling that armpit egg today! Thanks for all your tips and motivation throughout ❤

[@KelsBe]

I upped my weight!! 🎉🎉 thank you for this AWESOME workout!!!

[@lynnearnett800]

Wowzer. Upped my weights. So I couldn't add the finisher.

[@jacquelinecobb9387]

Ay yi yi...I felt that one! Great workout once again. I bumped my chest press up from 15# to 20# and was able to complete each round. Woo hoo! Thanks, Kayleigh

[@margothd]

Did this on Tuesday, but wanted to pop back for a comment! Thank you thank you thank you for adding the modification for the back exercises! SO great, so helpful! ❤

[@Scowie1962]

I have been working out with you since my Birthday Jan 24th and with your amazing tuition and guidance I have come on leaps and bounds....so much so that this session I could use my 10kg dumbells throughout the whole routine.....thank you thank you Kayleigh :)

[@amyw1222]

This was a challenging workout. Loved the intense focus on just two muscle groups. My sweat was pouring along with yours KC. Used 45 for narrow row. Coming for you 50! 😂

[@jeanettebartling7539]

I told myself before the workout I was going up in weights. I did. Can't hardly write a comment. Let's get this tremendous. Tuesday going.

[@karenheffernan5858]

This workout was stepping outside my comfort zone. I really don’t like training the back. I nearly didn’t press play and was going to choose one of last weeks instead but I didn’t I done it and am so glad I stuck to the programme 🎉🎉

[@jessetter_snacks]

Im proud of upping my weight by about 5lbs for all exercises (15-20lb) and almost completely sticking with it the whole time! I waited for complete failure before going down 💪🏼

[@caries12]

Super Kayleigh chest and back supersets with a staple exercise .. loved every moment ..pushed the boundaries today with weights whilst maintaining form 🎉thanks again ❤

[@annegyurnek3870]

Ok so I'm going to work on a puzzle instead of looking at social media 😅 plus work on my listening 😊. Oh and this workout was tough and fun and I'm tired... But happy 💪❤️ thank you Kaleigh for another wonderful workout!

[@mandeepgrewal-barton874]

Added my 2 lb wrist weights and completing this workout was a huge accomplishment for me. After round 4, I wasn't sure my body would cooperate, but it did!😅😂❤

[@hillarypegrum8381]

Push ups are my nemesis! When I started 2 years ago+ with you I couldn't even do one on my knees. Now I can get a few half way to the floor on my toes all the way up and down on my knees. Here's my out of the comfort zone challenge; at age 60 I'm looking at going back to school and getting my Strength and Conditioning Training Certificate. YIKES! As always thank you and Jason for all you do to bring theses videos to us.

[@dawnwtulich5667]

This was a great work out and you were right, the time flew. Just a question, I'm 5'1" & my arms/torso are short plus I have a DD chest... So when I do the closer grip row, I feel like I Don't get a full range of motion. Either my chest or my stomach gets in the way. Any suggestions or alternatives??? Even from other women on this group who have a similar issue. Thanks so much❤ 39:30

[@debsnamhtor1700]

I didn’t over do it! Perhaps sounds counterintuitive, however, I’m in the midst of physical therapy for my shoulder and apparently I over hypertrophied my chest muscles, causing some of the problem! Holding back and be really hard but it’s worth it so I can start to build up again!!!

[@deb9806]

I like back/chest, always feel strong vs shoulders. I think being older, it helped my dexa scores improve too. I really started lifting heavier again in late 50's as I did in 30s and 40's but slacked off. I saw improvement in spine and do believe the studies that show when you tax the bone and muscle, it changes.

[@deedeemc587]

Kept the weight UP the whole time! Chest fly was especially challenging but I even did a few extra after the timer stopped! ✌️❤️💪

[@mareniarabi9773]

The reverse chest press is always hard for me. I made it without stopping. I also combined this with you ab workout.💪. My body is shaking!

[@kaylacalvacca5330]

Hi Kaleigh! I just found your channel, & I am SO glad I did 😍 I have never found any other workouts online that work for me, but I absolutely love and can actually do (not that I'm saying they are easy). I don’t want to workout with anyone else now 😍

[@nancygould3849]

Wow! My upper body is on 🔥! I wore my 2.5 wrist weights for whole workout!: I will feel this tomorrow! Haha

[@CatherineToland]

Completed the workout after being of training 2 weeks with flu...super proud

[@MrsBonnieHughes]

I was tempted to modify the bent over exercises but instead I really focused on form and keeping my core engaged so my lower back wasn't straining as much. For something I am working on this week, it's reaching out(trying to call instead of message) prospects for my business. I can get in my head and overthink it so much instead of just following my gut and putting the ball in their court!

[@colettelamb7559]

Increased chest fly weight by a kg, on the last round. Didn’t think I’d manage it, last couple reps were really hard

[@mollymclaughlin4818]

Some of the 60 sec exercises felt forever for me but this workout as a whole flew by!! Really loving the focused strength classes we’ve been doing for Thrive!

[@ofeliaalicea3599]

I finally made the mind muscle connection! Also, I’ve gone up on the weight I can pull over my head💕💕

[@amna19m]

Im proud of my chest press progress! Those can be tough, you're the best motivator!!

[@emmamajor5437]

Enjoyed that - I always find my form is much better with my back when I use a bench or chair and I get a lot more out of the exercise I am doing. Could really feel the chest working today! Thanks.

[@miriamprior996]

What an amazing coach you are, loving your workouts and attitude. Thank you x

[@dorisruiz1815]

I completed workout this morning, getting stronger, the challenge for me is pushing ups Arms were shaking ❤

[@cintyabortolazzo5716]

Back and chest are the hardest parts to work for me, I keep using other muscles to help. Still didn’t feel a lot different for the chest (I see the shoulders helping) but I was able to be extra careful for the back and tried not to let the upper and middle trapezius to kick in 🎉 Will still think about the week challenge 😁😍👏

[@clairenichols7472]

Did it whole 28 weeks pregnant and upped my chest fly weight in round 5!

[@ashleyad4611]

I'm always surprised how much I feel scap retractors the next day!

[@plankface]

OH yah , getting strong…I’m gonna leave a wake kayaking this summer 🤩

[@biancaford4325]

1. Kept 3 pound wrist weights on for all rounds 2. used 20pounds for chest flies for the first time ever on the last round

[@sasham1110]

I increased my weights in chest presses and chest flys! 💪 I'm going to try to wake up early the rest of the week to get my workout in before the kiddos wake up.

[@deemayur1120]

I also didn’t go down in weights 💪💪💪 Was an epic workout!!! ❤

[@sfulen5405]

Seeing myself get stronger is so encouraging! And finally seeing my weight progressing with chest fly that have been a challenge for me! 🎉

[@patriciavilt9644]

I added 1 lb wrist weights for the workout- getting stronger muscles

[@soniacote4118]

Really appreciate the alternatives for lower back❤ I was able to keep same weight for the chest flies on last super set, was shaking, so did less rep to keep good form.

[@michellenyberg9464]

I went up 2 lbs each arm on two exercises! Thanks Kaleigh

[@poppilateswithvictoria966]

I didnt go down in weight until like the last few as my arms would not stop shaking 😅. One thing this week is deciding next steps for countiuned education. Either its going nursing or going the exercise science round.

[@mariaildefonso3603]

Showing up 😫 but I loved today work out! Thank you!

[@AG-fi4op]

Starting with upper body , changing my routine. No bread in the evening 😮

[@SandraMagallanes-377]

greatly apreciate modify for back issues❤

[@mayracantu5268]

No matter what, I'll keep my promise to myself to workout every day

[@Lyndikhalil]

45 seconds of pushups from my toes and 5kg chest flies!

[@Brittany-if6iq]

Did some push-ups on my toes which I haven’t done in a long time!!

[@emilyf9799]

Did this yesterday and it was such a good one!! Had to modify the push ups at times but other than that it was good!!

[@meganhermansen5174]

Finishing round 5 when my arms were shaking to death…

[@islaydragons1177]

I'm proud that I made it to the end of this workout! I thought I was done after round 3😅

[@stephratcliff8556]

I'm proud of me for going up in weight for this workout!

[@LeaT0322]

Up in weight for chest flys!!❤

[@oliviaputri3137]

Good chest & back training😊

[@bethmutter8659]

Fun workout 💪🏻❤

[@kilee.w7892]

Pressing play and finishing strong!

[@sherriyaroch4132]

Today I showed my push-ups, who’s boss! 💪🏼

[@madisonjacobs7444]

The reverse grip chest press really got me 😅

[@mariacarrasco1558]

Heavier on renigade row!!! 0:06

[@jackimiller8589]

0:02 Kaleigh, do you sell wrist or ankle weights in your Amazon store? I need to go up in weight but the 5 pound increments on my dumbbells is too much at times. Thank you!

[@KaleighStrength]

Hi Jacki! Yep! I have them in my Amazon storefront! 💜

[@erina.kennedy8651]

I was going to skip Round 5 (mostly due to time constraints) but I did it! Some heavier weights too. 🔥

[@erina.kennedy8651]

Ps: my weights will be staying right where they are until tomorrow! 😅

[@suzievegboots]

Whew!! Great one! ❤

[@ScarlettNicoleFit]

Great Work Out!

[@dinagraham9468]

Finally finally did one renegade row!! RR are my nemesis!! Thanks so much for always pushing us! I love ya!!💪💪❤️

[@rridafitness2340]

🔥💪💪🏽🔥🏆🏅🌿👍🏽🌹👍

[@shannoncunningham550]

I was able to increase my weight the whole workout by using the wrist weight and I was able to do all my pushups on my toes, which I don’t usually do. Thanks for helping me get stronger with your amazing workouts! ❤

[@amandabaron2521]

Ow 🎉

[@ashleyblack5007]

Push ups!

[@randibechtel879]

❤❤🎉🎉🎉🎉❤❤❤❤

[@Grace-mb8tb]

You’re seriously my favourite. I love your for workouts and love that you do supersets / spend enough time on each exercise to see actual results

[@Lovelife10934]

We did it!!! Love the outfit!!!❤️❤️🙌🏻🙏🏻✝️

[@lulubeanx]

Really unique workout videos. Thanks KC 🤍

[@KaleighStrength]

Thank you so much, Jubirb! 💜