Strong and Sleeveless

Strong & Sleeveless I

Upper Body | Dumbbells | All Levels


This is a strength workout. To effectively train strength…keep a workout log of your workouts. Track the weight used, reps, and sets.  Repeat these exercises weekly and progress the sets, reps, then weight.

Equipment Needed

  • Light and medium dumbbells

Getting Started

  1. Look over the workout below to make sure you’re familiar with each exercise. Click on the red icon to watch a quick demo video.
  2. Complete a 5-10min general warm-up.
  3. Get started!



1A.  Dumbbell Shoulder Press (neutral grip): 12 reps, light-med wt.

1B.  Dumbbell Bent Over Row (neutral grip) 12 reps, med wt.

1C. Rest: 15-60secs

Repeat 1A-1C for 2-4 Sets


2A.  Dumbbell Front Raises: 12 reps, light wt.

2B.  Dumbbell Standing Back Flys: 12 reps, light to med wt.

2C. Rest: 15-60secs

Repeat 2A-2C for 2-4 Sets


C1.  Crunches: 25-50 reps

C2.  Seated Rotations: 25-50 reps (left & right is 1)

C3.  Contralateral Supermans: 5-10 reps each (left & right is 1)

C4. Rest: 0-15secs

Repeat C1-C3 for 2-4 Sets


Try it in our app!

Have a better experience with our app.  You can track your workout stats, view your progress history, have an entire 12 week program–calendar included, integrate your smart watch, Myfitnesspal, and so much more.


Post a post workout picture and tag #outrightfitness #homeworkouts on a social media platform so we can applaud your work!

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Contact Us

If any video links are broken or if you have any questions please feel free to contact us.

TEXT: 512-348-7113