Copyright Policy Hold your arms straight out in front of you, your palms facing the ceiling. It’s hard for me to get to the gym sometimes for my own workout and I’ve been missing the strength work. *You also can view this 30-Minute Full Body Superset Workout on Youtube. As you press up, extend your right leg, reaching for your toes with your left hand. Bend your elbows to bring the weight down to about chin level. Read more: The Most Efficient Way to Work Out for Strength Gains. By using Verywell Fit, you accept our, How To Do This Upper Body Strength and Endurance Workout, Get Strong With This Intense Upper Body Workout, Pump it Up with This Upper Body Tri-Set Challenge Workout, Back and Biceps Workout for Strength and Muscle, Build Strength With This Full Body, Intermediate Workout Progression, Your New Total Body 30-Minute Strength-Building Workout, Overweight Exercisers Can Lift Weights With a Seated Total Body Workout, Lower Body Superset Workout for Challenging the Glutes, Hips and Thighs, Work Your Upper Body in a Short and Efficient Workout, The Only 9 Stretches You Need to Relieve Tension in Your Neck, 14 Full-Body Exercises With Weights to Burn Fat and Build Muscle, Want to Get Started with Bands? Sit on a step or chair with your knees bent and your hands next to your hips. However, because you're bent over, your lower back and core get more of a workout. Repeat for eight slow reps followed by eight small, pulsing reps. Repeat this superset to get a more intense upper body workout or move on to the next superset. Press your feet into the ground and push the barbell back up, arms fully extended. Begin by pressing the weight overhead. Continue dipping and alternating sides for 12 reps. Get exercise tips to make your workouts less work and more fun. If this feels too unsteady, try propping your hand on a step or other raised platform. Holding this position, begin to raise the dumbbells out to your sides, keeping a slight bend in your elbows. Keeping your abs braced and your left arm in place, press your right arm overhead without locking the elbow. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. Keep your legs extended on the sides of the bench to support your body. I have an upper body workout to share with you today. Keep your elbows static, or in the same position, the entire time. Avoid hiking or sinking your hips. Then bend your elbows, keeping them close to your body as you lower the weight to hover just above your ribcage. Slowly walk your feet out, getting into an incline position, with your knees bent and the ball positioned around your mid-back. Keep your left arm in place and your back contracted, then lower your right hand towards the floor. This workout can be completed in 30 to 45 minutes, depending on how many sets you do and how much rest you take between sets. You should feel more tension in your right arm from this staggered position. On an exhale, row the dumbbells to chest height, pulling your shoulder blades back. There are 5 Superset Workouts total Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. Reps: as many reps as possible, keeping good form. The reason for this is that legs are the biggest and strongest muscles of the body. Copyright © The Most Efficient Way to Work Out for Strength Gains, 10 Exercise Pairs That Were Made For Each Other, A Superset HIIT Workout Beginners Will Love, American Council on Exercise: "20-minute Opposing Super Set Workout", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. You can repeat this superset for a more intense workout or move on to the next one. Lower body rep range is between 8-and-20. Keep your shoulders down and your chest up as you bend your elbows, pulling them up toward the ceiling and bringing the weight or weights to chest level. , "This is one of my favorite workouts because you achieve the most unreal pump quickly," Forzaglia says. Keep the motions slow and controlled and isolated to your shoulders. Note that you should complete one superset before you move on to the next superset. Keeping your elbows close to your ribs, curl the weights up to chest height, keeping an underhand grip. Engage your shoulder blades (your rhomboid muscles) to pull your right arm up to shoulder level so it is perpendicular to the body. Bend your elbows and squeeze your biceps to curl the weight up, toward the shoulders. Brace your abs and try to avoid arching your back. If you use dumbbells, hold one in each hand, with your palms facing forward. To do a one-arm dumbbell row, place your left foot on a step or, if you have a bench, rest your weight on your left knee with your left hand supporting you. diagnosis or treatment. Basically, you're burning out your biceps. Keeping your elbows in place, lower the weights toward the sides of your head, alongside your ears. Do 12 reps. (Each rep includes a half-press followed by a complete chest press.). Touch the dumbbells together and hold them in this position through the whole move. For your next upper-body workout, give this superset workout a try, credit to Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App. Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. Lower the weights all the way down and then lift halfway up. Use a slightly lighter weight than the chest press, if needed. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Aside from the initial calorie burn, it’s an opportunity to build lean muscle, and with time and diligence, you can raise your resting metabolism. Lower the weight and, as you do, begin a biceps curl with the left arm. Brace your abs to keep your body stable. Upper body muscles' rep ranges are between 4-and-15, with the exception of abdominals and neck muscles. Continue alternating hands on the medicine ball for 12 to 20 reps. Repeat this superset for a more intense upper body workout or move on to the next superset. Read more: A Superset HIIT Workout Beginners Will Love. The close-grip bench press begins by lying on a bench or ball and holding weights or a barbell. Sit on the edge of a flat bench, back straight, feet flat on the ground, a dumbbell in each hand held at your sides. While squeezing the shoulder blades together, stretch the band so that your arms are out to your sides, like airplane wings. Repeat this superset for a more advanced upper body workout or move on to the next superset. Better for fixing strength imbalances. Lower them back down and continue for 10 reps. (One rep includes a full curl and a half curl.). Once you’re done with the first exercise in the superset move onto the next exercise in the superset. Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. If you're standing, begin with your feet hip-width apart. Repeat this superset for a more intense workout or move on to the next superset. Leaf Group Ltd. Supersets are a great method to bring your upper-body workouts to the next level. Dave and Les Jacobs / Blend Images / Brand X Pictures / Getty Images. Also, modify or skip any exercise that causes you pain or discomfort. And they're better together, as they hit your back muscles from slightly different angles. Strength-training exercises can be performed in straight single sets, circuits or supersets, which is where you perform two exercises back-to-back without pausing between, according to the American Council on Exercise. So grab a few DBs and get to work. Hold your dumbbells or a barbell with your hands just inside the shoulders, palms facing your body. Bend at your elbows and bring the dumbbells to chest height. Continue alternating sides for 12 reps. (One rep includes both the right and left arms.). Killer Upper Body Superset Workout. Next, lie back and hold the weights up over your chest without locking your elbows. With control, lower the weights back to your sides. Read more: 10 Exercise Pairs That Were Made For Each Other. To do an upright row, stand with your feet hip-width apart. Continue alternating rows on each arm for 10 reps. (One rep includes both the right and left arms.). Terms of Use I love it so much! Start this workout by warming up for five to 10 minutes. Begin with your feet hip-width apart and hold weights in both hands. Day 5, and the final day of the lifting week, features a whole upper body day. Rest no more than 90 seconds between sets, but if 60 seconds is enough, go for it. If you're using a barbell, begin with your feet shoulder-width apart and hold the bar at your chest with your hands just wider than your shoulders. Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. You can either repeat this superset to boost your upper body strength and endurance even more or move on to the next superset. If you choose a ball, this also challenges your balance, so consider the amount of weight you're using. Verywell Fit uses cookies to provide you with a great user experience. ), supersets may be the golden ticket. From here, press the weights halfway up, lower them back down, and then press them all the way up. Increasing your strength requires that your muscles get enough time under tension. any of the products or services that are advertised on the web site. Lie on a flat bench with a dumbbell in each hand, arms fully extended over your chest. This routine has been built to be a very well rounded upper body workout and has been developed using supersets to get the most intense strength/mass building workout in the shortest amount of time. The added bonus for superset workouts? When your chest hovers an inch off the ground (or as far as you can go), exhale and press into the floor to return to high plank. She also created her own online training program, the TL Method. 0. (If you want a more challenging version, move your feet further away from the bench.). You can do this move with a barbell or with dumbbells. Just like with the bench press and push-up superset above, the dumbbell press will burn out your arm muscles. Summer is just around the corner – yes, really – and when the sun finally shows up you need to be ready to whip your shirt off without a second’s thought. This front raise requires that you sit on an exercise ball or an incline bench. If you need more tension, you may need to bring your hands closer together. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse (Check your band for any small tears before you do the exercise so it doesn't break and snap on you.). The equipment you'll need to do this workout includes a barbell, various weighted dumbbells, a bench, a step or exercise ball, a medicine ball, and a medium-tension resistance band. This forces them to build more muscle fibers and grow stronger. Traditionally, the exercises within a superset targets different muscle groups — the idea is to condense them together to save time, keep your heart rate up, and boost your metabolism by … So, if you have any shoulder or rotator cuff issues, you may want to avoid this exercise. Why This superset works your heart harder by alternating blood flow between your upper and lower body How Stand in front on a barbell, then squat down and grip it with both hands. Hold a weight in your right hand and let your arm hang down like in the one-arm row. The below program consists of six workouts that I did on six consecutive days. Extend the arms again, letting the dumbbells hang. This means the last rep should be doable with good form. You can also use a bench and rest your left knee on it to support your lower back. Whether your goal is to build strength, muscular endurance or just look great in a sleeveless shirt (hey, we don't blame you! Upper-Body Superset Training Plan. In this superset, the push-ups act as a drop set or burnout, as they follow a heavier loaded movement, Forzaglia says. Adjust an exercise bench to a low incline — about 45 degrees. When working your upper body, you can improve both your strength and endurance. Holding two dumbbells, position yourself on the bench facing the back, placing your chest against the bench. Lie on a bench or ball and hold your weights over your chest with your palms facing in. Lower your leg and arm for another dip, this time extending the left leg and reaching out with your right hand. Repeat this format until all supersets are done then move on to the next exercise pairing. Bend your elbows and lower into a pushup. Between the strength training and the cardio intervals, this workout is a calorie burning powerhouse. Bend your elbows so the weights are level with your earlobes, making your arms look like goal posts. Aim to do each superset once or twice, with a short rest in between. Full-Body Superset Workouts. Do each exercise (within the set) 15 times each, bouncing between the 2. Bend your elbows and lower into a pushup. Bending at the elbows, begin to lower your chest toward the ground, keeping a flat back. This adds intensity and forces your muscles to work harder. Easy to perform supersets and dropsets. Repeat this exercise for 10 reps. (Each rep includes a full overhead press and a half overhead press.). Performing exercises for 12 to 15 reps will increase blood flow to your muscles, giving your upper body the pop you're looking for. Keeping your arms straight, lift them straight up to shoulder level with your palms facing in. Privacy Policy Begin with the weight in your right hand and hanging down towards the floor. On an exhale, press the dumbbells back up, keeping them together. For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions. Start with the weight straight up. To maximize strength development, you’ll need longer rest periods between each set, which is best exemplified in traditional resistance training program structure. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Time to target your triceps! You can do bicep curls with a barbell or a set of dumbbells. But avoid using momentum to lift the weights (if you find you are, lower the amount of weight). See your doctor before trying this or any other workout if you have any injuries, illnesses, or other health conditions. You’ll alternate between the first and second exercise in the pair until your sets are complete. "When one muscle group is being contracted, its functional opposite relaxes, reducing … advertisements are served by third party advertising companies. Try to get your back parallel to the floor if you can, or aim for a 45-degree angle if this bothers your back. Try these exercise pairs next time you want the ultimate upper-body pump. Thank you, {{form.email}}, for signing up. Push up onto your hands, keeping your hips close to the bench. In that case, they have more endurance. In my … Slowly bend your elbows and lower into a pushup. Use of this web site constitutes acceptance of the LIVESTRONG.COM You will also feel this exercise in your chest. Repeat the entire circuit x 2 sets. To do this exercise, prop your left foot on a step, supporting your body by placing your left hand on your thigh. It should not be Your elbows should form a 45-degree angle with your ribs. . If you're on an exercise ball, this will be a challenge for your entire core. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The difference here is that you'll rotate your hand so your palm is facing the back of the room. It’s all about maintaining good form since it can be easy to sacrifice form when you’re on the fourth consecutive minute of working your triceps. Press the weight halfway up and then lower it back to chin level again. 3 45-degree incline dumbbell chest press. "This is where we can get more reps and pump more blood into the muscle." Squeeze your back to pull your right arm back up and then lower your left arm. Essentially supersetting is taking two movements that use different muscle groups and doing them back to back so as one muscle group rests the other is being worked and vice versa. Keep your shoulders down and your hips close to the bench so you don't strain your shoulders. If it feels like there is too much tension in the band, move them further apart. Bend your right elbow, squeezing your biceps to curl the weight up. Each side of body is forced to perform equally. Begin this chest press by sitting on a bench or ball with your weights resting on your knees. Supersets are one the greatest creations when it comes to workout routines. Do the workouts six days in a row yourself, or scale it back by inserting rest days between workouts. Quickly press the weights up over your shoulders until your arms are fully extended. If your form slips, stop early or switch to a lighter weight. The first … Full Body 8 Week Superset Program to Super Size Your Gains. Back. Let your arms hang extended. Start with the weights at your sides. Related: 5 Day Superset & Timed Set Muscle Building Workout. Squeeze your triceps to push the weight back up, keeping the weight centered over your torso. Repeat this motion for 10 curls, then pick up weights that are 2 to 5 pounds lighter (depending on the weight you started with) and curl these weights for 10 reps. Keep working your way down in weight until you hit the 5-pound dumbbells and perform one final set of 10 curls. Alternating dumbbells bent over rows work your lats, the V-shaped muscles in your mid-back that connect your arms to your spine. Now that you are all warmed up, it’s time to start the actual workout. Bend your knees to further protect your lower back. But upper-body splits generally include workouts and lifting that target the chest, middle and upper back, shoulders, biceps, and triceps. Once your body is ready to exercise safely, perform the exercises in each superset, one after the other, for the number of repetitions or reps indicated. Pull both elbows up in a rowing motion. 2020 Bending at the elbows, lower the barbell to chest height, letting the elbows dip slightly below the bench. Strength 12 Reps: In + Out Bicep Curl Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. If you don't have a barbell, substitute with dumbbells or some other type of resistance. – 3 to 4 workouts weekly – 1/2 body trained at each workout session – Higher repetitions to keep blood in the muscles for longer periods of time. While holding your weights, stand with your feet shoulder-width apart and your abs braced. The focus during this workout is not speed. In true superset fashion, finish the first exercise of the superset and immediately (with a breather or two, if needed) move onto the second exercise to complete one superset. But as with other burnout exercises, watch your form and don't use momentum to swing the weight. The word might sound like advanced gym lingo, but supersets actually pretty simple — and effective. You may need to go lighter. 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