A structured upper body strength workout designed to build muscle and improve endurance

Welcome to your 40-minute upper body pyramid workout, designed to sculpt, strengthen and challenge your arms, shoulders, chest and back using a simple but powerful time pyramid format.

In this session, we work through the same six exercises as the time increases and then decreases — building intensity before easing back down again. This structure helps you develop strength safely while improving muscular endurance.

The workout includes a mix of standing, kneeling and floor-based exercises, all performed at a steady and controlled pace.

There is no jumping, making this a focused strength session you can return to again and again.

🌸 Watch the Workout

🌸 Workout Structure (40 Minutes)

Time pyramid format

30 seconds

40 seconds

50 seconds

40 seconds

30 seconds

Repeat the same six exercises throughout the pyramid

🌸 Exercises Included

Chest press (floor-based

)Bent over row

Standing lateral raise

Standing hammer cur

lKneeling shoulder press

Kneeling overhead tricep extension

🌸 What to Expect

Upper body strength training

Time pyramid structure

Arm, shoulder and back toning

Controlled pace movementsNo jumping

Strength and endurance focus

🌸 Equipment Needed

Dumbbells

Exercise mat (recommended)

🌸 Who This Workout Is Perfect For

Upper body strength training

Arm sculpt workouts

Home dumbbell workouts

Low impact strength sessions

Structured resistance training

🌸 Get Started

Move at your own pace, focus on control and enjoy a workout designed to build strength and confidence.

🌸 About Jamie

Jamie McKagan creates structured, feel-good workouts that build strength, improve fitness, and support consistency at home.

⚠️ Disclaimer

Always consult your physician before starting any exercise programme. Modify movements as needed and stop if anything feels uncomfortable.