Intense 1 Hour Upper Body Workout | Full Strength Burn at Home
Feb 13, 2026
Description
Welcome to your 1 Hour Upper Body Challenge 💪🔥
This session mixes no-repeat sets with repeating strength exercises to give you the ultimate upper body burn.
Your chest, back, shoulders, biceps, and triceps will be on fire by the end of this workout.
🏋️♂️ WORKOUT STRUCTURE
• No-Repeat upper body exercises
• Strength-focused repeat sets
• Shoulder, chest, back, & arm burn
• A full 60-minute grind
🔥 EXERCISE LIST
Push-Ups
Wide Push-Ups
Push-Up with Hold
Push-Ups
Alt Low Chest Fly x 2
Goblet Press
Chest Press x 4
Pullover x 2
Dimond Press x 2
Plank With Dumbbell Pull Through
Plank Shoulder Taps
Plank
Side Plank (Right)
Side Plank (Left)
Rows
Single-Arm Row (Right)
Single-Arm Row (Left)
Alt Rows
Renegade Rows
Deadlift
Good Morning
Lateral Raises
Lateral Raises (Right)
Lateral Raises (Left)
Front Raises
Alt Front Raises
Steering Wheel
Shoulder Press
Single-Arm Hammer Curl to Shoulder Press (Right)
Single-Arm Hammer Curl to Shoulder Press (Left)
Single-Arm Shoulder Press (Right) x 2
Single-Arm Shoulder Press (Left) x 2
Upright Rows
Alt Upright Rows
Arnold Press x 2
Bicep Curls x 3
Hammer Curls x 2
Zottman Curls
Overhead Tricep Extension (Right)
Overhead Tricep Extension (Left)
Overhead Triceps Extensions
Skull Crushers x 3
Close Grip Press
Tricep Kickback (Right)
Tricep Kickback (Left)
Shrugs x 3
Dumbbell Wrist Flexion (Right)
Dumbbell Wrist Flexion (Left)
Dumbbell Wrist Flexion
Dumbbell Wrist Extension• 30 sec on 20 sec off
✅ TIPS FOR SUCCESS:
Focus on controlled movements, not speed
Keep your core tight and posture strong
Choose weights that challenge you by the final reps
Breathe through every set — your strength is built in the struggle 💪
