Home Calendar My workouts Library Fit

Warm-up of 00:00

Workout of 7 00:00

Cooldown of 00:00

Begin workout Resume Start over Save and Customize

Glutes and Upper 1

38 min

7 exercises

The 'Glutes and Upper' workouts are designed for one thing and one thing only, to make you stronger! This workout is your weekly opportunity to increase either reps or resistance used. Be sure to take notes, you'll need them for the near future!

Air Squats

1 sets

180 secs

Complete as many squats as you comfortably can in 3 minutes. No need to push yourself just yet!

1:00 rest

Knee Push-ups

1 sets

180 secs

Complete as many push-ups as you comfortably can in 3 minutes. Bring your knees in as close as necessary.

1:00 rest

Single Arm Dumbbell Bench Rows

3 sets

24 reps

60 sec rest

Onto some rep-based work! Take note of the amount of weight used that causes mild discomfort for 12 reps per arm.

1:00 rest

Standing Dumbbell Overhead Shoulder Press

3 sets

10 reps

60 sec rest

Take a seat if that works better! Make note of the amount of weight used that causes mild discomfort for 10 reps.

1:00 rest

Seated Dumbbell Bicep Curls

3 sets

10 reps

60 sec rest

Time to flex those biceps! Take note of the amount of weight used that causes mild discomfort for 10 reps.

1:00 rest

Double Arm Tricep Kickbacks

3 sets

10 reps

60 sec rest

Onto the triceps! Take note of the amount of weight used that causes mild discomfort for 10 reps.

1:00 rest

Alternating Bodyweight Lunges

3 sets

12 reps

60 sec rest

Let's close today by working those legs one last time. Hit 6 reps per leg per set!

About this workout

Glutes and Upper 1 is a free 38 min workout plan with 7 illustrated exercises for your arms, back, chest, legs and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.

Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.

Workout details

Duration: 38 min
Exercises: 7
Training focus: Arms, back, chest, legs and shoulders
Format: Interactive workout and printable PDF

For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.

Questions about this workout

How long does the Glutes and Upper 1 take?

The full workout takes about 38 minutes, covering 7 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.

What muscles does this workout target?

This routine primarily works your quadriceps, chest, lower back, upper back & lower traps, shoulders, biceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.

How often should I do this workout?

For best results, do this workout 2–3 times per week with at least one rest day in between, and pair it with sessions that target other muscle groups.

Can I download or save this workout?

Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.

More free arms, back, chest, legs and shoulders workouts

Glutes and Upper 1

38 min

7 exercises

The 'Glutes and Upper' workouts are designed for one thing and one thing only, to make you stronger! This workout is your weekly opportunity to increase either reps or resistance used. Be sure to take notes, you'll need them for the near future!

Auto-advance Start exercises automatically
after a 5-second delay

Start workout Cancel workout

Air Squats

1 sets

180 secs

Set 1 of 1

Rest before next set

Get ready

321GO

Complete as many squats as you comfortably can in 3 minutes. No need to push yourself just yet!

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Rest

0:00

next up

Knee Push-ups

1 sets

180 secs

Set 1 of 1

Rest before next set

Get ready

321GO

Complete as many push-ups as you comfortably can in 3 minutes. Bring your knees in as close as necessary.

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Rest

0:00

next up

Single Arm Dumbbell Bench Rows

3 sets

24 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Onto some rep-based work! Take note of the amount of weight used that causes mild discomfort for 12 reps per arm.

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.

This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:

Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Rest

0:00

next up

Standing Dumbbell Overhead Shoulder Press

3 sets

10 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Take a seat if that works better! Make note of the amount of weight used that causes mild discomfort for 10 reps.

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps, Triceps

Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
Raise the dumbbells to head height by rotating your arms forward and up.
Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
Hold for a count of one, while squeezing your shoulder muscles.
In a controlled movement, return to the starting position, inhaling as you do so.
Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Chest

From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
The shape of your body should look like a triangle from the side.
Lower your shoulders towards the ground by bending your elbows.
Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.

Primary muscle group(s):

Shoulders

Secondary:

Biceps, Forearms, Triceps

Keep a tight core and flat back as you remain seated in the shoulder press machine.
Look straight ahead as you hold on to the handles.
Slowly, press the handles up above your head.
Do not lock out your elbow.
Slowly, bring the handles back down but do not let the weight stack touch.
Repeat the movement.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

Primary muscle group(s):

Chest, Shoulders

Secondary:

Triceps

Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
Raise the water bottles to head height by rotating your arms forward and up.
Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
Hold for a count of one, while squeezing your shoulder muscles.
In a controlled movement, return to the starting position, inhaling as you do so.
Repeat.

Rest

0:00

next up

Seated Dumbbell Bicep Curls

3 sets

10 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Time to flex those biceps! Take note of the amount of weight used that causes mild discomfort for 10 reps.

Start

Primary muscle group(s):

Biceps

Secondary:

Forearms

Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
Keep your back straight and shoulders back.
Keep your arms fully extended with your elbows close to your sides.
Rotate your palms so that they are facing in towards you. This is the start position.
Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
Hold for a count of one as you squeeze your biceps.
return to the start position, rotating your wrists back to an underhand grip position.
Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar attachment connected to the low pulley.
Stand close to the station, feet shoulder width apart either side of the pulley.
Grip the bar with a shoulder width underhand grip.
Keep your elbows close to your sides.
Curls your arms upward from the elbows in a smooth arc.
Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
Lower the bar back to the starting position in a smooth motion.
Repeat.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Rest

0:00

next up

Double Arm Tricep Kickbacks

3 sets

10 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Onto the triceps! Take note of the amount of weight used that causes mild discomfort for 10 reps.

Start

Primary muscle group(s):

Triceps

Secondary:

Abs, Lower Back

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

Primary muscle group(s):

Triceps

Secondary:

Abs

Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start position.
Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):

Triceps

Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
Slowly return to the starting position and begin again.

Primary muscle group(s):

Triceps

Secondary:

Upper Back & Lower Traps

Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

Rest

0:00

next up

Alternating Bodyweight Lunges

3 sets

12 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Let's close today by working those legs one last time. Hit 6 reps per leg per set!

Start

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

Workout done!