Follow this step‑by‑step checklist to complete Sydney's progressive upper body and steps routine with perfect form.
Based on: Stronger Upper Body in 40 Minutes | Steps & Strength Routine! by Sydney Cummings Houdyshell
▶ Watch the source video on YouTube
What if you could walk into your next upper body workout already knowing exactly what to do, when to push harder, and how to make every single rep count — without second-guessing yourself mid-set? That question is worth sitting with, because most people waste their best workout energy figuring out the plan instead of executing it.
Here's the reality: you've probably done plenty of upper body workouts that felt productive in the moment but left you wondering whether you actually made progress. You grabbed some dumbbells, did a few sets, maybe watched a video once or twice — but without a clear system in front of you, it's easy to lose track of which round you're on, skip the progression cues, or miss the form details that make the difference between results and just going through the motions.
Now picture this instead: you press play on Sydney's workout, and you already have every exercise mapped out in front of you. You know the round-by-round progression — normal tempo in round one, a strategic pause in round two, and an explosive power punch in round three. You know exactly when to expect the chest press, the single-arm rows, the Arnold press, the tricep overhead extension, the hammer curls, and the lateral raises. You know the step circuit is coming at the end, and you're ready for every switch, forward-backward, jumping jack, and heel tap. No pausing the video. No rewinding. Just focused, intentional execution.
Sydney Cummings Houdyshell is a certified personal trainer with one of the most dedicated fitness communities on YouTube, and this workout is a masterclass in progressive overload done smartly — no equipment swaps required. Her philosophy is that consistency beats ego lifting every single time, and she builds that into every session through thoughtful progressions that keep your muscles challenged without burning you out.
This PDF checklist translates her 40-minute routine into a clean, printable action plan you can follow at home or at the gym. Every exercise is listed with its three-round progression, form cues pulled straight from Sydney's coaching, step circuit details, and cool-down reminders. It's everything you need to get maximum value out of this workout — today, next week, and every time you come back to it. Download it, print it, and get after it.
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.
+ 31 more action items inside...
Instant PDF download. Start taking action today.
✓ Instant download · ✓ PDF format · ✓ No subscription