Your Next Upper Body Dumbbell Workout From Katie Martin
Try this workout straight from The 3-2-1 Method with Katie Martin and feel the burn in 30-45 minutes.
March 18, 2025 - Updated March 18, 2025
If following a program dedicated to one training style isn’t your jam, The 3-2-1 Method could be exactly the kind of routine you’re looking for. This new program from Katie Martin features a weekly lineup of workouts that includes three strength training days, two Pilates sessions, and one cardio session.
While this workout trend initially took off on TikTok and Sweat Community members quickly started creating it for themselves by combining a Sweat strength training program with our On Demand Pilates workouts, Katie’s dedicated program has now taken all the guesswork and DIY out of mastering The 3-2-1 Method.
Wondering what you can expect from the weekly strength sessions? Throughout the program, you’ll need a range of gym equipment, but this upper body workout taken straight from week one of the program only requires dumbbells, a bench and a chin-up bar if you’ve got one.
If you don’t have access to a chin-up bar, we recommend switching the chin-ups for dumbbell pullovers. For these, you’d lie on your back on a bench holding a dumbbell with both hands above your face, lower it behind you until your arms are by your ears and the dumbbell is in line with your head, then raise it up again.
Single exercise
6 reps | 3 sets | 60 seconds rest between sets
Chin-Up
Superset
8 reps (each side) | 3 sets | 30 seconds rest between sets
Dumbbell Bench Press
Kneeling Shoulder Press
Superset
8 reps (each side) | 3 sets | 30 seconds rest between sets
Single-Arm Row
Dumbbell Reverse Fly
Triset
20 seconds each | 3 sets | 30 seconds rest between sets
Commandos
Tricep Dips
Plank
3-2-1… Your new workout routine starts now
Ready to start reaping the benefits of strength training, Pilates and cardio all at once? The 3-2-1 Method with Katie Martin is available in the Sweat app now.
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* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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