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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 Scott, I really love this workout and was wondering if you could make something similar with just bodyweight exercises
Hey Scott i rrally appreciate what you do, so i wanted to ask what is the best workout routine for someone like me who was obese at 320lbs now I’m at 220 but I never got involved with weights in my entire life where do u think I should start?
Hey Scott, I’m having some difficulty with the laying t lateral exercise. I can’t seem to get my chest high enough off the floor, is it ok to maybe use a pillow or my foam roller to get more distance from the floor to carry out the exercise? I’m currently doing it put with out weights
Scott_Herman  Edit  Delete  Close

@jasonk446 if you need to initially, yes you can use something to raise yourself up a bit. But don't always rely on it. Work on building up that strength to do it without the supporting item!


Fourth time doing upper1 and wow, really kicked my ass this time, feels great. I am having a little bit of pain in my left wrist after the pushups though. Any tips for that would be greatly appreciated :)

Scott_Herman  Edit  Delete  Close

@dylan37 if you can, do the push-ups on handles or dumbbells, as that will keep your wrists straight 😊 


I consider myself intermediate, but this kicked my ass properly. Great, fast-paced, and extensive. At the same time, what I feel like I get done in a 2-hour heavy session, I just got the same pump in 20 minutes. I appreciate that, and so do the kids. Can't wait to check out the Lower Body session tomorrow. 

Scott_Herman  Edit  Delete  Close

@coalt45 unfortunitely no.  MetaBurn90 is exclusively on ALL ACCESS as per my agreement with them.  You can try it for 7 days free though with this link!

coalt45  Edit  Delete  Close

@scott_herman is there a way to view that program? I don't want to pay for membership at that site and here. 

Scott_Herman  Edit  Delete  Close

@trib always good to have routines like this where you're short on time but still want to do something intense and get a great pump right?! Have you checked out my Metaburn90 program too? A lot of similar workouts you might enjoy!

Hey Scott I’m pretty new to working out, I had a question, once I am done with a workout program say a 3 month program, how do I maintain my physique and gains, do I just start again from day 1 of the workout program?
Scott_Herman  Edit  Delete  Close

@furqan110 you can continue with MONTH 3 after you've been through the program once, but make sure you take a deload week before you start again!


Hey Scott, I am new to the fitness life and confused on how to approach my fitness day to day. More specifically, I want to know how I warm up/cool down from an exercise like this. Is this the only exercise I do for the day? Do I stretch before or after?

I am really lost here and would greatly appreciate your insight.

Scott_Herman  Edit  Delete  Close

@spencernielsen64 I used to get elbow pain when I first started lifting from triceps movements. You just have to try and make sure you warm-up your triceps individually as well to get the synovial fluid in the joint warm. And no, just because you're not sore doesn't mean you did something wrong. You're not ALWAYS going to be sore after every workout, so don't sweat it!

spencernielsen64  Edit  Delete  Close

@scott_herman thank you! I woke up today with bad elbow pain. Is this a common occurrence, and how can I remedy it? My chest and biceps (two of my least muscular areas) are not sore, did I do something wrong? 

Scott_Herman  Edit  Delete  Close

@spencernielsen64 this can be the only exercise you do for the day, but doesn't have to be if you want to do more. For example, you could do an ABS or LOWER BODY workout as well on the same day, or some cardio! As for warming up, try this! 

Does anybody know if you can cast the video from the app to the tv? I can do it with the YouTube versions but the whole workout is not on there.
Scott_Herman  Edit  Delete  Close

@kerbee90c now that the app is available for iPhone it might work!!

kerbee90c  Edit  Delete  Close
I believe if you have an Apple TV you can cast your phone to the big screen
Scott_Herman  Edit  Delete  Close

@griff the app doesn't have wireless cast functioning yet - unless you're able to cast whatever is on your phone screen to your TV? Otherwise you can try a wired connection.


Hi Scott,

Can you please provide answer below 2 questions

Is it possible to build muscle by performing only resistance band exercise provided that proper nutrition,rest is taken ?

If all the exercises shown in above video is performed with resistance band instead of Dumbbell, will those be as effective as working with Dumbbell ?

Scott_Herman  Edit  Delete  Close

@jaceyonqwd 1. Yes it's possible, though mostly only if you are a complete newbie to training and if you are implementing some kind of progressive overload (more sets / more reps / more time under tension etc.)

2. Yes it could still be just as effective! Try to make sure the resistance band you use is giving you at least 10lbs - 20lbs of resistance total.


Hi Scott, what would be a good starting weight for the dumbbells for someone who has medium fitness and strength ??

Scott_Herman  Edit  Delete  Close

@chrisjonesuk70 you only need 5lb or 10lb dumbbells for this routine to be intense! So start with either of those. Probably 10lb dumbbells if you have training experience.