Member Routine


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.


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

@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.

Hello everyone!Yesterday was first Day in my 12 week Home program, it was tough but i felt so wonderful after upper body 1 workouts!Hope you enjoy too, join Platinum, you wonnt regret!Sorry for my bad English, best regards From Serbia! 👍❤️💪
Scott_Herman  Edit  Delete  Close

@draganserbia your English is fine my friend! Thanks so much for the support and enjoy the rest of the program! It will be your lower body's turn to feel wonderful tomorrow 😁 


Hey @scott_herman

This may sound stupid but should I feel sore the next day? I did this last night and exhausted myself to the point I could not even finish everything but then today I feel like I did nothing at all. 

This was the only workout I did and I am new to all of this but I'm worried I might not be getting out of it what I need to if the next day I feel like nothing happened. 

Scott_Herman  Edit  Delete  Close

@daneffler Just because you're not sore, it doesn't mean you're not making progress Dan! Check this out!


Hi Scott, greetings from England! 

I've just signed up to your website and am loving it so far - really easy to navigate and I really like your whole approach! I'm a skinny/lean guy, about 5' 9 1/2" and around 150 pounds, looking to gain around a stone in weight over the next few months. I've done all my macro calculations on your meal planner and think I need to be eating around 3000 calories (if my numbers are right!) I also play 6-a-side football (soccer 😉) once or twice per week.           

I can't get to the gym at the moment but can get some dumbbells for home, so would you recommend going for your 12 week home program to achieve the gains I'm looking for?

Cheers, Dave 😊 

daveharry100  Edit  Delete  Close

@scott_herman Brilliant, thanks for your reply man. Will get on it! 

Scott_Herman  Edit  Delete  Close

@daveharry100 Hey Dave! Glad you like the site man! It's going to be even easier to navigate when the app releases soon!!  If you're a beginner and in a surplus, this will definitely help you build a good foundation of muscle! And if you just have dumbbells to workout from home right now before you're able to get to a gym, then it's perfect! I would suggest eventually moving on to a gym though in order to get more progressive overload.


Ok this was day 1 for me. Only with the Laying-T-extension was uncomfortable, had to do them without weights.

Did this first day with 3kg (6.6 pounds) weight in all exercices but for next time ill see i have a second pair little heavier for some of the exercices. 

Scott_Herman  Edit  Delete  Close

@lex7019 Nice! It will be a movement your body adjusts to as well. Keep up the great work!

Lex7019  Edit  Delete  Close

@scott_herman Absolutely. Had my 2nd lower body yesterday evening, maybe because i do the flexibility 2 times a day now the T-extension exercise went more easily without discomfort with light weight-disc.

Scott_Herman  Edit  Delete  Close

@lex7019 Great work! Just work to your own strength, even if you do have to do some movements with bodyweight only to begin with. I like that you are ready to make it more intense with heavier weights for some movements already!