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← Workout LibraryI AM FITNESS · COACHED WORKOUT

60 Minute Upper Body Muscle Building

I AM Fitness programmed session for muscle building. Follow the warm-up, complete the main work with controlled technique, finish strongly, then cool down. Adjust load and range to suit the person in front of you.

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LEVELIntermediate
DURATION60 min
EQUIPMENTDumbbells
EXERCISES14
SESSION FLOW
Warm-up2 movements
Main Workout8 movements
Finisher2 movements
Cool Down2 movements
YOUR SESSION

Everything You Need. Nothing You Don’t.

Work through each section in order. Use the visual demonstration first, then open technique guidance when you need the detail. The prescription is the target; quality movement comes first.

01 · PREPARE

Warm-up

Raise temperature, open the range and prepare the movement patterns.

01
bodyweight squatting row exercise demonstration
MOVEMENT DEMO
body weight

bodyweight squatting row

upper backbicepsshoulders
SETS1
REPS / TIME45s
REST15s
COACH CUE

Move smoothly and use this to raise temperature and prepare the joints.

Technique & movement guideOpen steps

Body part: back · Target: upper back

HOW TO PERFORM
  1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
  2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
  3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.
02
bodyweight squatting row (with towel) exercise demonstration
MOVEMENT DEMO
body weight

bodyweight squatting row (with towel)

upper backbicepsshoulders
SETS1
REPS / TIME45s
REST15s
COACH CUE

Move smoothly and use this to raise temperature and prepare the joints.

Technique & movement guideOpen steps

Body part: back · Target: upper back

HOW TO PERFORM
  1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
  2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
  3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
  5. Repeat for the desired number of repetitions.
02 · WORK

Main Workout

The core training block. Prioritise clean movement and consistent effort.

01
bench pull-ups exercise demonstration
MOVEMENT DEMO
body weight

bench pull-ups

latsbicepsforearms
SETS3
REPS / TIME6-10
REST75s
COACH CUE

Controlled reps. Keep technique clean and stop the set if form breaks down.

Technique & movement guideOpen steps

Body part: back · Target: lats

HOW TO PERFORM
  1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
  2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
  3. Hang with your arms fully extended and your body straight.
  4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
  5. Continue pulling until your chin is above the bar or surface.
  6. Lower yourself back down to the starting position with control.
  7. Repeat for the desired number of repetitions.
02
biceps leg concentration curl exercise demonstration
MOVEMENT DEMO
body weight

biceps leg concentration curl

bicepsforearms
SETS3
REPS / TIME6-10
REST75s
COACH CUE

Controlled reps. Keep technique clean and stop the set if form breaks down.

Technique & movement guideOpen steps

Body part: upper arms · Target: biceps

HOW TO PERFORM
  1. Sit on a bench with your legs spread apart and your feet flat on the ground.
  2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
  3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
03
biceps narrow pull-ups exercise demonstration
MOVEMENT DEMO
body weight

biceps narrow pull-ups

bicepsforearmsshoulders
SETS3
REPS / TIME6-10
REST75s
COACH CUE

Controlled reps. Keep technique clean and stop the set if form breaks down.

Technique & movement guideOpen steps

Body part: upper arms · Target: biceps

HOW TO PERFORM
  1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
  2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
  3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  4. Repeat for the desired number of repetitions.
04
biceps pull-up exercise demonstration
MOVEMENT DEMO
body weight

biceps pull-up

bicepsforearmsshoulders
SETS3
REPS / TIME6-10
REST75s
COACH CUE

Controlled reps. Keep technique clean and stop the set if form breaks down.

Technique & movement guideOpen steps

Body part: upper arms · Target: biceps

HOW TO PERFORM
  1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
  2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
  3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
  4. Repeat for the desired number of repetitions.
05
bodyweight incline side plank exercise demonstration
MOVEMENT DEMO
body weight

bodyweight incline side plank

absobliquesshoulders
SETS3
REPS / TIME6-10
REST75s
COACH CUE

Controlled reps. Keep technique clean and stop the set if form breaks down.

Technique & movement guideOpen steps

Body part: waist · Target: abs

HOW TO PERFORM
  1. Start by lying on your side with your legs extended and stacked on top of each other.
  2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
  3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. Hold this position for the desired amount of time.
  5. Lower your hips back down to the ground and repeat on the other side.
06
bodyweight side lying biceps curl exercise demonstration
MOVEMENT DEMO
body weight

bodyweight side lying biceps curl

bicepsforearms
SETS3
REPS / TIME6-10
REST75s
COACH CUE

Controlled reps. Keep technique clean and stop the set if form breaks down.

Technique & movement guideOpen steps

Body part: upper arms · Target: biceps

HOW TO PERFORM
  1. Lie on your side with your legs extended and your head supported by your arm.
  2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
  3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  4. Repeat for the desired number of repetitions.
07
bodyweight standing close-grip one arm row exercise demonstration
MOVEMENT DEMO
body weight

bodyweight standing close-grip one arm row

upper backbicepsforearms
SETS3
REPS / TIME6-10
REST75s
COACH CUE

Controlled reps. Keep technique clean and stop the set if form breaks down.

Technique & movement guideOpen steps

Body part: back · Target: upper back

HOW TO PERFORM
  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.
08
bodyweight standing close-grip row exercise demonstration
MOVEMENT DEMO
body weight

bodyweight standing close-grip row

upper backbicepsforearms
SETS3
REPS / TIME6-10
REST75s
COACH CUE

Controlled reps. Keep technique clean and stop the set if form breaks down.

Technique & movement guideOpen steps

Body part: back · Target: upper back

HOW TO PERFORM
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Bend forward at the waist, keeping your back straight and your core engaged.
  3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
  4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
  6. Repeat for the desired number of repetitions.
03 · FINISH STRONG

Finisher

Short, focused work to close the session without sacrificing technique.

01
bridge - mountain climber (cross body) exercise demonstration
MOVEMENT DEMO
body weight

bridge - mountain climber (cross body)

absglutesquadricepshamstringsshoulders
SETS2
REPS / TIME40s
REST20s
COACH CUE

Work hard but stay in control. Reduce pace or range if technique slips.

Technique & movement guideOpen steps

Body part: waist · Target: abs

HOW TO PERFORM
  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
  3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
  4. Continue alternating sides, moving at a controlled pace.
  5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
  6. Maintain a steady breathing pattern throughout the exercise.
  7. Repeat for the desired number of repetitions.
02
dumbbell burpee exercise demonstration
MOVEMENT DEMO
dumbbell

dumbbell burpee

cardiovascular systemquadricepshamstringscalvesshoulders
SETS2
REPS / TIME40s
REST20s
COACH CUE

Work hard but stay in control. Reduce pace or range if technique slips.

Technique & movement guideOpen steps

Body part: cardio · Target: cardiovascular system

HOW TO PERFORM
  1. Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
  2. Lower your body into a squat position, placing the dumbbells on the ground in front of you.
  3. Kick your feet back into a push-up position, keeping your body in a straight line.
  4. Perform a push-up, bending your elbows and lowering your chest towards the ground.
  5. Jump your feet back towards your hands, landing in a squat position.
  6. Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
  7. Press the dumbbells overhead, fully extending your arms.
  8. Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
04 · RESET

Cool Down

Bring the heart rate down and finish with controlled, comfortable movement.

01
dumbbell lying external shoulder rotation exercise demonstration
MOVEMENT DEMO
dumbbell

dumbbell lying external shoulder rotation

deltsrotator cufftriceps
SETS1
REPS / TIME45s
REST0s
COACH CUE

Slow the breathing and move through a comfortable range without forcing it.

Technique & movement guideOpen steps

Body part: shoulders · Target: delts

HOW TO PERFORM
  1. Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
  2. Hold a dumbbell in your hand with your palm facing down.
  3. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
  4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.
02
dumbbell palm rotational bent over row exercise demonstration
MOVEMENT DEMO
dumbbell

dumbbell palm rotational bent over row

upper backbicepsforearms
SETS1
REPS / TIME45s
REST0s
COACH CUE

Slow the breathing and move through a comfortable range without forcing it.

Technique & movement guideOpen steps

Body part: back · Target: upper back

HOW TO PERFORM
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Bend forward at the hips, keeping your back straight and your knees slightly bent.
  3. Let your arms hang straight down, palms facing your body.
  4. Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
  5. As you pull the dumbbells up, rotate your palms so they face away from your body.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
  8. Repeat for the desired number of repetitions.
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