30-Minute Full Gym Upper Body Workout — Beginner
A ready-to-go 30-minute full gym upper workout for beginner lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Arm Circles1 × 30s · rest 15s
- Bodyweight Squats1 × 10 · rest 15s
- Jumping Jacks1 × 30s · rest 15s
Main workout
- Cable Tricep Pushdown3 × 8-12 · rest 60-90s
- Dumbbell Bench Press3 × 8-12 · rest 60-90s
- Seated Cable Row3 × 8-12 · rest 60-90s
- Face Pulls3 × 8-12 · rest 60-90s
Cool-down
- Pigeon Pose Stretch1 × 45s · rest —
- Standing Forward Fold1 × 45s · rest —
- Doorway Chest Stretch1 × 45s · rest —
FAQ
How long is this upper workout?
About 30 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for a full gym setup.
Is this good for beginners?
Yes — exercises are scaled for beginners with simple progressions.
Related workouts
- 30-Minute Bodyweight Upper Body Workout — Beginner
- 45-Minute Bodyweight Upper Body Workout — Beginner
- 30-Minute Bodyweight Upper Body Workout — Intermediate
- 45-Minute Bodyweight Upper Body Workout — Intermediate
- 30-Minute Dumbbell Upper Body Workout — Beginner
- 45-Minute Dumbbell Upper Body Workout — Beginner