Join Now



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.


Hey Scott, I recently found your channel and Im a bit lost when it comes to gyming at the moment, when I was 14 I started gyming for the first time and I went on for 5 days a week every week for 6 months and I burnt off quite a bit of fat and I was getting really strong and fit but I eventually had a collapsed lung which meant I had to stop straight away with gym and I waited a full year now and I'm trying get back into it, I'm 16 and in good shape, I can see my abs and my Triceps and Biceps are very defined compared to most people at this age and I'm a tall guy 6,3 and I have a chest from the push ups I did in the past before I gymed and yeah, I'm trying my best to follow your guides and videos but I can't access platinum so I'm gonna do my best just do eat only healthy and gyming similar to what you do and do my best :)


Hey Marco!  Why can't you access platinum?  The Push, Pull, Legs program would be perfect for you.  It's only $7.99 my bro!   and you can access my custom @mealplan app too!


Is my back supost to hurt me when I do the  Laying T-Extension? Pleas answer me yes or no and why


If your legs are NOT touching the ground, you can get pain in lower back as it's the possition similar to "Aqua Man". It strenghtens lower back muscles.
If your legs ARE touching the ground you should feel upper back muscles.


thanks for the added comment @fenistoteles!


I want to lose this belly !!!✌🏼


Then you came to the right program!!  Keep me posted on your progress!! Time for a profile photo bro!!


Hi Scott, I started my second week of the challenge home edition. I tried to follow your pace.How do you say!!all the power to you!!!


believe me @cheffy01, being on camera helps!  It's like.. when the camera is on I have NO CHOICE but to do it!!! haha   Keep up the great work!


I did this workout early this morning and my body is already SORE! I mean really sore! I know getting enough protein intake is important to help my muscles recover, and of course, rest, but is there anything else I can do to speed up recovery time? Thanks for any help! 


Foam rolling can REALLY help my friend.  I definitely recommend picking one up!  Glad you liked the workout!



I'm temped to do the 30 Day - 400 Reps A Day Challenge! during my 12 week home program.  As a beginner would have to do the easier exercises, but I'm game.  Am I taking on too much?  Your thoughts...?


I wouldn't say it is too much.  Start off with 3 rounds your first week or two though.. then kick it up to 4 - 5!


Scott, what should I do if I can't go all the way day on close grip push-ups?


Try doing them on your knees @fenistoteles!!


Great idea, I can do full movement :)
Thanks Scott!


hey hey!  That is what I am here for!! haha 😀


Scott, can I do this workout 1st thing in the morning and then last thing at night, whilst doing my own weight training in the gym? I really aim to lose body fat, currently at about 20-22%body fat. I'm also using your nutrition plan, using the carb intake for fat loss (50-100g carbs) is this still the right amount for the workouts I'm doing for fat loss. 

Thanks, keep up the good work


yes you can... BUT... we need to be careful you dont go too far into a calorie deficit.  MAke sure at least ONE day a week you boost your carbs to around 200 - 250.  That is your REFEED day.  running at 50 - 100 grams all week is too low so you need a refeed day to help balance things.  your refeed day should be your MOST INTENSE day of the week. :-D


How can I download this?


Use my app for Android! or if you have iphone just login on your web browser and come to this page! :-D