20-Minute Workout for a Strong, Lean Upper Body

You might think 20 minutes isn’t enough time to really do something. But in the gym, 20 minutes is all you need for a quick shot upper body workout that will build muscle and burn fat. Let me show you how to get the most from your upper body workout, even if you only have a short window of time.

If you love to eat, this is a great way to pull energy from storage. Get maximum benefit in a short period of time by not taking a full rest between exercises. Instead, allow one muscle group to rest while you work on another muscle group. Then go back and restimulate the original muscle group and so on. If you need to take a full rest, limit it to 30 seconds. The goal is to get the fat burning and your heart rate up for the entire 20 minutes you are working out.

It’s challenging to workout out like this, but it’s worth it! Just get focused and committed in your mind. Maybe listen to some music that motivates you and keeps you focused. Whatever you do, keep your technique, especially when it becomes challenging. Don’t lose form and remember to rely on your core for every movement. This is as much a core workout as it is an upper body workout!

Balanced upper body strength is important for overall functional strength. It helps develop lower body strength by increasing your ability to stay in proper form throughout the movement.

This workout consists of two super sets, plus a finisher of shoulders and arms.

“Push” muscles you are working are chest, anterior deltoids, and triceps. “Pull” muscles you are working include back muscles (primarily latissimus dorsi and middle and lower trapezius), infraspinatus, teres major, teres minor, posterior and medial deltoids, and biceps.

Super Set 1

1. Single arm bent over rows (4 sets)

2. Incline dumbbell chest press (4 sets)

-30 second rest if needed

Super Set 2

1. Lat pull down (4 sets)

2. Barbell chest press (4 sets)

-30 second rest if needed

Last Circuit

1. Arnold presses (4 sets)

2. Bicep curls (4 sets)

3. Skull crushers-tricep extensions (4 sets)

When you’re done, make sure to replenish glycogen levels with a piece of fruit and eat some sort of protein. If protein is not available, immediately consume BCAAs. Then, ideally within an hour, try to have a clean meal. I would suggest the following ratios: lean protein 40%, complex carbs/fiber 35%, good fats 25%.

For more on the technique of push and pull movements check out my other videos. I also have a lot of clean recipes that will still satisfy your cravings, so you can get results in the gym while eating tasty food.