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Goal: Total Body intermediate
Equipment TimerDumbbell
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Upper Body 1 is a full 20-minute dumbbell interval style workout designed to build muscle and shred fat.  The goal here is to perform as many reps as you can for 30 seconds per exercise.  Do your best to keep up with me in REAL TIME and push yourself to the limit!  If you have multiple pairs of dumbbells, keep them handy so you can make the workout even more intense!  Try to keep track of your reps on every exercise so you can keep trying to beat your own score every time you do this workout!

This routine is designed to give anyone a great workout at HOME or at the GYM.

This Routine Requires: 

  1. Timer
  2. Dumbbells

List of Exercises:

  • 30 seconds AMRAP (As Many Reps As Possible) per exercise
  • Rest 30 seconds between exercises and rounds

Rounds 1 & 3: 

  1. Alternating In & Out Push-Up
  2. Renegade Row
  3. Laying T-Extension
  4. Overhead Tricep Extension
  5. Alternating Shoulder Press

Rounds 2 & 4:

  1. Alternating Curl
  2. Laying Fly
  3. Bent-Over Row (Palms-Up)
  4. Lateral Raise
  5. Upright Row

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.


Hi am having trouble downloading the calendar. Can I receive it by email?


Finnaly, I can do this workout now, My arm is all healed up! 


Yesss!! So pumped to hear this @grecolt1256!! Train hard bro!


is this workout suitable for a skinny fat person or another workout may be better?


This is great @ricardoavila, but if your body fat percentage isn't much over 18% then you might be better with my Push/Pull/Legs split to start packing on some muscle!!


An App? Nice!


Super nice I know! :-P


Hi Scott - is the app on available on Andriod? How about iPhone?


iPhone app is almost complete!  Launch date set for November!  fingers crossed!


Hi Scott - I get sore shoulders doing overhead presses - any suggestions for alternate exercise? I have some impingement issues in my right shoulder which gives me some discomfort doing heavy chest presses and overhead shoulder exercises


How about front raise to lateral raise?  Also, get on some serious stretching and foam rolling so that you can fix your shoulder issue! 😁 


How many calories do you think this burns?


It will change from person to person.. but about 500 - 700 depending on how hard you hit it!  Also.. try waiting 3 - 5 minutes and then doing it again!


Hello Scott, first of all congratulations for your dedication to fitness and members, after watching a lot of fitness youtubers i liked you most (not in a gay way) so i finally decided to sign for the platinum membership and just started the routine today, surprisingly it went pretty well i never tought i could do it but i did and that motivated me even more.

I have a few questions but let me tell where i am now, i'm 34 yo, 85kg(185lbs) and 173cm (5'7ft), i look like that alien from the roswell incident autopsy video with that big belly and thin arms, anyway i did the workout with 2x3kg(6.6lbs) dumbbells and i had only trouble with the laying T-Extension but with time i will improve.

Now for the questions and i really need a honest answer, my main goal is to lose 20-30lbs, build muscles is not my main objective for now, do you think this is an achievable goal if i follow the 12 week program? 

Considering i am not really a tall guy what would be my optimal weight to build muscle mass to have a physique for example like you?

Thanks in advance and i wish you and all your members a good day/night.


Hey man! Welcome to the site and thank you so much for the kind words!  You can totally lose that weight!  First and foremost you need to get your @mealplan on point.  Did you open the app yet?  and for this program, you can make it a bit more intense by completing the entire workout, rest for 2 - 3 minutes and then repeat the circuit again and do this on each day for each workout.  You can also add 20 minutes of cardio post workout as well.  When you get on the meal plan let me know your macros!  We will get you on track!!


Hello again, i already follow a meal plan given by a nutritionist friend. I started the diet one month ago and i lost about 12lbs just by eating right and i feel really good.

Basically during week days i don't eat rice, potatoes, beans, pasta, bread or any kind of sugar and only drink water, i eat a lot of boiled eggs, salad, brocoli, fresh cheese, fruits, nuts, chicken, turkey, horse meat and tuna.

During the weekend i am free to eat what i want but no alchool or sugary drinks.

Now it's time for day 2 workout.


If you are seeing reults!  Great!!  Keep up the good work and be sure to post your progress pics on your profile!!


Hi Scott, I have 2 questions that I hope you could answer.

Question 1: what should I do if the Upper Body 1 gets to easey and I don´t really want to buy the plantinum yet, Because i´ve tried to access your 1 month free plantinum but it didn´t work Idk why so untill I know why it didn´t work I will stay like this.

Question 2: I want to know why I dont feel my chest while doing (Laying Fly)


Hey bro!  Well.. if it gets too easy try doing it twice in a row.  That will make your workout 40 minutes long!  Will certainly be tough! If you dont feel your chest on flys, you are probably not retracting your shoulder blades enough.  Also, the upgrade feature was adjusted, should work for you no problem now!


Hi Scott, what do you think about combining the PPL and Fat burner routines you have? i.e. making it PPLULA. This way I'll be able to build muscle while also losing fat? Or do they somewhat negate each other? Thanks!


well, you cant build muscle and lose fat at the same time... but if you look at the calendar for PPL... there are circuits in MONTH 1 to keep you limber and your fat gains as low as possible.  YOu could swap some of these out and interchange them with the circuits in PPL.  Let me know!


Hey Scott, thanks for letting me know. I'm actually trying to focus on fat burning now, while minimizing muscle loss (ideally keeping my gains from the past couple months). Any advice on how to do so? Which routines would you recommend.


This home program is great for that.  You can even run the circuits twice in a row too.  Keeep the protein high and if you are not noticing weight loss drop the carbs.  Keep us posted on your macros!!