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.


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


Me waking up at 6 am to start my Monday workout early? What is going on? :D


That there is dedication @mauromyyranen! Hope you still gave it 100% even though it was early! haha.


Hey Scott. 

Been watching u for a few years now and subscribed to plat last month.

Just need a meal plan thats good for me because I can't find any good enough and can't really make one because I'm not knowledgeable enough to add the right foods.

I have coeliac disease and need to eat halal foods so no pork.

Also, I am asian so it is hard to take curry and foods that are like that out of my diet as I found most meals are very English/American. 

This only really concerns dinner time as my mum only cooks for me at dinner time.

MY main request is for a meal plan and how to get a round all the obstacles (not sure if I was un clear)


Hey @iqbalaq. This kind of question would be best in the @forums so more people see it and can help you. If you like you can make a post there with the macros your are trying to hit, what your current diet looks like, and what foods you absolutely can't eat.

If you want some 1-on-1 help from me, you can also book a consultation :-)


If I do this twice a day will it be overkill?


Not at all!!  GET AFTER IT!


Scott what meal plan should I choose for this New Home edition challenge???


A slight deficit is probably best, because this is more about losing fat. By keeping the deficit small, you still give yourself the ability to build muscle as well :-) Have you been searching through the pre-made meal plans on the app?


Just finished! Can really feel both the pump and the burn!!! 


Awesome!!  Keep up the great work!  UPPER BODY 2 is going to be even more intense!!


oh yea, it is an awesome feeling @awesomeemil99


I just finished the workout and i got a really awesome pump from it :) i only used 10lb dumbbells and this workout really made me use up all my energy, but it was totally worth it ;)


Great job Derek!!  super proud of you bro!!


thanks Scott :)


Day one done pffff completely empty, thanx!!!


hell yeah @whistler!!  Day 2 coming tomorrow!  Video should be up tonight!