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This is a fantastic workout for those who aren’t able to workout more than 2-3 times a week, as you’re able to ensure that each muscle group is targeted in at least one workout through the week.
Have you ever thought about the individual muscle groups that you’re activating in each workout?
In this upper body session, you’ll target each muscle group (back, chest, shoulders, biceps, triceps, and abs) twice, for a balanced workout! Pairing two exercises back to back in what is called a “superset”, you’ll complete a two-armed exercise, then a single arm/side exercise, resting for 60-90 seconds after the second exercise, and completing the superset three times through before moving on to the next.
This is a fantastic workout for those who aren’t able to workout more than 2-3 times a week, as you’re able to ensure that each muscle group is targeted in at least one workout through the week.
The benefits of using supersets as opposed to a single exercise is that it helps to increase the intensity of your workout by fitting in more volume (sets/reps) into a short period of time, as well as creating more metabolic demand due to the shorter rest periods, working those muscles harder!
There are different types of supersets, such as pairing the same muscle group together to increase metabolic demand on that body part, pairing opposing/different muscle groups together (like we’ve done in this workout) to increase volume but allow sufficient rest, or even mixing heavier strength lifts, with lighter “accessory work” to help you fit more within each workout without creating too much fatigue.
For this workout, you’ll need a set of dumbbells, and an optional resistance band / powertube if you have one! Be sure to warm up with walking, stretching, and/or mobility work before you begin, plus a cool down at the end (grab a foam roller if your muscles are tight!)
Superset A, complete 3 times through:
A1 - Dumbbell Shoulder Press, 10-12 reps
A2 - Dumbbell Single Arm Hammer Curls, 10-12 reps per arm
Superset B, complete 3 times through:
B1 - Dumbbell or Resistance Band Bent Over Rows, underhand/supinated grip (palms face forward), 10-12 reps
B2 - Dumbbell Single Arm Tricep Kickbacks, 10-12 reps per arm
Superset C, complete 3 times through:
C1 - Dumbbell Lying Chest Press, 10-12 reps
C2 - Dumbbell or Resistance Band Single Arm Bicep Curls, alternating, 10-12 reps per arm
Superset D, complete 3 times through:
D1 - Dumbbell Side/Lateral Raises, 10-12 reps
D2 - Dumbbell Single Arm Rows, 10-12 reps per arm
Superset E, complete 3 times through:
E1 - Push-Ups, 10-12 reps
E2 - Alternating Lying Leg Lowers (hold 1 DB overhead and brace your core!), 10-12 reps per side
Superset F, complete 3 times through:
F1 - Dumbbell Overhead Tricep Extensions, 10-12 reps
F2 - Dumbbell Russian Twists, 10-12 reps per side
If you’re relatively new to training, or short on time, try using supersets in your workouts more often as a great way to pack a punch and increase your working time vs rest time within each session!