Follow this step-by-step workout checklist to sculpt your triceps, chest, and lower abs in one focused session.
Based on: Dumbbell Upper Body & Lower Abs Chisel! 40 Minutes to Your Best Upper Body and Abs! by Sydney Cummings Houdyshell
What if your next 40 minutes could completely transform how your upper body looks and feels — without a gym membership or complicated equipment?
Most people who want defined arms, a stronger chest, and flatter abs spend months spinning their wheels with random workouts that never seem to connect. They do a few push-ups here, some crunches there, and wonder why nothing changes. The truth is, it's not effort that's missing — it's structure. Without a clear, progressive plan that pairs the right exercises in the right order, you're leaving serious results on the table every single session.
Imagine finishing a workout knowing you hit every muscle in your upper body with purpose — triceps fully fatigued through three targeted supersets, chest pressed and flied to exhaustion, and lower abs strengthened in a way that actually supports your lower back and hip stability. No guesswork, no skipped steps, just a clean, efficient circuit that takes you from warm-up to cool-down with total confidence.
Sydney Cummings Houdyshell has built one of the most trusted free fitness communities on YouTube, coaching thousands of people through real, results-driven workouts from their living rooms. This 40-minute session is a masterclass in intelligent programming — she sequences a body weight warm-up superset, two rounds of heavy tricep work, a lighter tricep burnout, chest press and fly combos, slider-based core challenges, and targeted lower ab raises in a way that maximizes effort without wasting a single minute. Every exercise choice is intentional, every rest period is earned.
This checklist captures every single action step from Sydney's workout in a clean, printable PDF you can take to any room in your house. You'll know exactly which exercises come next, which weight to grab, what form cues to watch for, and which modifications are available when your muscles start to fatigue. No more pausing the video, rewinding to catch a cue, or forgetting what superset you're on.
Whether you're brand new to dumbbell training or a seasoned home gym regular looking to level up your consistency, this checklist is your session guide. Print it once, use it forever, and start checking off the kind of progress that actually sticks.
Get the PDF, follow the steps, and show up for yourself — Sydney would tell you the biggest barrier between you and your goals is inconsistency, and this checklist removes every excuse to skip a step.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 20 more action items inside...
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