{"id":44343,"date":"2023-05-08T03:00:00","date_gmt":"2023-05-08T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/40-min-upper-body-strength-workout\/"},"modified":"2025-05-16T12:39:02","modified_gmt":"2025-05-16T10:39:02","slug":"40-min-upper-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/40-min-upper-body-strength-workout\/","title":{"rendered":"Workout of the week: 40-min upper body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ upper body strength workout \/ 40 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Barbell, dumbbells, lat machine &amp; weight plate<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Yes, we&#8217;re in May already, and summer is just around the corner<\/strong>. As the sun shines and the weather gets warmer,&nbsp;<strong>we look forward to sunbathing at the park or the beach<\/strong>. We understand summer bodies are made in winter, but we are also aware that <strong>every body is a beach body<\/strong>. Even so,&nbsp;<strong>if you&#8217;re looking for a workout to boost your upper body before summer, search no more<\/strong>.&nbsp;<\/p>\n\n\n\n<p>Try our&nbsp;<strong>upper body strength workout<\/strong>. A training session with&nbsp;<strong>5 exercises<\/strong>&nbsp;with&nbsp;<strong>8 reps each<\/strong>. &nbsp;<strong>Since the number of repetitions is relatively low, you can increase your weights<\/strong>. This workout has&nbsp;<strong>4 rounds<\/strong>. Plus, you get to&nbsp;<strong>rest 1-minute between exercises and rounds<\/strong>. In total, this workout should take you around&nbsp;<strong>40 minutes to complete<\/strong>.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell shoulder press<\/li>\n\n\n\n<li>Bicep curl into Arnold press<\/li>\n\n\n\n<li>Lat pull down<\/li>\n\n\n\n<li>Deadlift to row<\/li>\n\n\n\n<li>Loaded push-up<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s get stronger!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>8 reps each<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>1-min rest between exercises and rounds<\/li>\n\n\n\n<li>40 minutes total<\/li>\n\n\n\n<li>Equipment: Barbell, dumbbells, lat machine &amp; weight plate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; BARBELL SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.<\/li>\n\n\n\n<li>Exhale as you push the barbell straight upward.<\/li>\n\n\n\n<li>At the top of the movement, shrug your shoulders to raise the barbell even higher.<\/li>\n\n\n\n<li>Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.<\/li>\n\n\n\n<li>Do not lock your elbows out; use a grip a little wider than shoulder width.<\/li>\n\n\n\n<li>To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backwards as the bar descends.<\/li>\n\n\n\n<li>Your head should be facing forward, not looking up.&nbsp;<\/li>\n\n\n\n<li>Keep your elbows a little forward, not directly out to the sides.<\/li>\n\n\n\n<li>Keep your wrists directly above your elbows.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; BICEP CURL INTO ARNOLD PRESS<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>With two dumbbells in each hand, place your feet shoulder-width apart, keeping your arms by your side.&nbsp;<\/li>\n\n\n\n<li>Proceed to bend your forearms until the dumbbells almost touch your shoulders, maintaining your elbows tucked to your sides.&nbsp;<\/li>\n\n\n\n<li>While keeping your arms in that position, rotate your palms so that they face forward.&nbsp;<\/li>\n\n\n\n<li>Then, push your arms over your head until you\u2019ve extended both arms above your head.&nbsp;<\/li>\n\n\n\n<li>Keep your core tight and your back straight.&nbsp;<\/li>\n\n\n\n<li>Return slowly to the starting position and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; LAT PULL-DOWN<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, and then pull the bar down in front of you \u2013 upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DEADLIFT TO ROW<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing up proud, hold two dumbbells in each arm.&nbsp;<\/li>\n\n\n\n<li>Now, bend forward until your upper body is slightly above parallel to the ground. Your back should remain under tension\/straight throughout the motion.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.&nbsp;<\/li>\n\n\n\n<li>With your arms returned to the lower position, raise your upper body back up.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; LOADED PUSH-UP<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a suitable weight plate on your back. Extend one leg at a time until you\u2019re in a plank position.<\/li>\n\n\n\n<li>Then, keep your arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position.<\/li>\n\n\n\n<li>Perform the exercise very slowly \u2013 5-6 seconds down and 5-6 seconds up.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After this upper body strength workout, you can find more workouts to prepare for your summer here: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-barbell-workout\/\">15-min AMRAP barbell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-push-and-pull-strength-workout\/\">20-min push and pull strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-endurance-workout\/\">12-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-metabolic-strength-workout\/\">15-min AMRAP metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-amrap-core-workout\/\">10-min AMRAP core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-chest-and-triceps-workout\/\">30-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-superset-workout\/\">20-min superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-no-equipment-cardio-workout\/\">10-min no-equipment cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-kettlebell-tabata-workout\/\">12-min kettlebell Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-fullbody-functional-workout\/\">20-min full-body functional workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-metabolic-strength-workout\/\">20-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/9-min-cardio-amrap-workout\/\">9-min cardio&nbsp;AMRAP workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ upper body strength workout \/ 40 minutes Equipment: Barbell, dumbbells, lat machine &amp; weight plate Yes, we&#8217;re in&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 40-min upper body strength workout","_seopress_titles_desc":"Summer is just around the corner and park and beach season too. Show your gains with this 40-min upper body strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,650,935,936,986],"class_list":["post-44343","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-strength-training","tag-workout-of-the-week","tag-wow","tag-upper-body-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44343"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44343\/revisions"}],"predecessor-version":[{"id":54882,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44343\/revisions\/54882"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44344"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}