Continue alternating arms for 12 reps. (One rep includes both the right and left arms lifting.). You can also do this exercise while kneeling or by tipping forward at the hips and bracing your elbow on your thigh to support your lower back. This forces them to build more muscle fibers and grow stronger. But avoid using momentum to lift the weights (if you find you are, lower the amount of weight). You should feel more tension in your right arm from this staggered position. Lower the weights all the way down and then lift halfway up. Killer Upper Body Superset Workout. How to do this Upper Body Superset Workout for Women This particular superset workout for women combines exercises strategically, so you’ll ‘burn out’ the muscles of the upper body. Touch the dumbbells together and hold them in this position through the whole move. 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 … Just like with the bench press and push-up superset above, the dumbbell press will burn out your arm muscles. 0. In that case, they have more endurance. Try This Beginner Band Workout, Hit the Gym With This Effective Total Body One-Dumbbell Workout. If you use dumbbells, hold one in each hand, with your palms facing forward. Begin by standing with your feet hip-width apart, your weights in front of your thighs, and your palms facing forward. Switch the ball to your left hand, and repeat. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Continue alternating sides for 12 reps. (One rep includes both the right and left arms.). 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. Press your feet into the ground and lift the barbell off the rack and over your chest, keeping your hips against the bench. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. In an arcing motion, bring the arms back to meet at the front of the body. Use a slightly lighter weight than the chest press, if needed. 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. Keeping your elbows in place, lower the weights toward the sides of your head, alongside your ears. Get into a pushup position on your knees or toes and rest your right hand on a medicine ball. Lie on a flat bench with a barbell racked above you about eye level. Begin with your feet hip-width apart and hold weights in both hands. This upper body superset workout contains 5 pairs of exercises (10 exercises total). Press the weight halfway up and then lower it back to chin level again. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. An efficient SUPERSET WORKOUT that pairs strength training exercises with cardio conditioning. Your elbows should be locked into your sides. Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. Basically, you're burning out your biceps. The main perk of adding these to your workout is that your muscles will recover faster in between sets. Begin with the weight in your right hand and hanging down towards the floor. 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. Try not to rest between the exercises if you can. 3 45-degree incline dumbbell chest press. The first … If you go by the super-specific definition, a true superset (antagonist superset) is when you're doing two exercises that target opposing muscles groups. 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. Bend at your elbows and bring the dumbbells to chest height. The difference here is that you'll rotate your hand so your palm is facing the back of the room. Keeping your arms straight, lift them straight up to shoulder level with your palms facing in. Read more: 10 Exercise Pairs That Were Made For Each Other. 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. Adjust an exercise bench to a low incline — about 45 degrees. Bending at the elbows, begin to lower your chest toward the ground, keeping a flat back. Performing exercises for 12 to 15 reps will increase blood flow to your muscles, giving your upper body the pop you're looking for. Better for fixing strength imbalances. See your doctor before trying this or any other workout if you have any injuries, illnesses, or other health conditions. Bend your knees to further protect your lower back. The focus during this workout is not speed. Hold a resistance band so your hands are about a foot apart. Full Body 8 Week Superset Program to Super Size Your Gains. You can do this move standing or sitting. Push back to the starting position, roll the ball to your left hand, and repeat. Squeeze your back and pull your right elbow up in a rowing motion until it is level with your torso. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 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. Do 10 reps before switching sides and completing 10 more repetitions with your right arm forward. Slowly bend your elbows and lower into a pushup. Upper-body workouts can vary according to individual needs. Upper Body Supersets - Strength and Endurance Challenge, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness.". Also, use heavy-enough weights so you can only do the suggested number of reps, but no more. However, because you're bent over, your lower back and core get more of a workout. Next, lower the weight back to the starting position and repeat the move on the left side. On an exhale, raise the two dumbbells up, forming a T shape with your upper body. Dave and Les Jacobs / Blend Images / Brand X Pictures / Getty Images. Do the workouts six days in a row yourself, or scale it back by inserting rest days between workouts. "When one muscle group is being contracted, its functional opposite relaxes, reducing … Begin holding the heaviest weight you can curl with good form. Start this workout by warming up for five to 10 minutes. diagnosis or treatment. Repeat this superset if you feel strong enough or want to work your upper body more, or move on to the next superset. Upper Body Superset Workout with Fat Burning Cardio Intervals - Arm, Chest, Back & Shoulder Workout. Let your arms hang extended. Press your feet into the ground and push the barbell back up, arms fully extended. Lower your leg and arm for another dip, this time extending the left leg and reaching out with your right hand. Sit on the edge of a flat bench, back straight, feet flat on the ground, a dumbbell in each hand held at your sides. In these supersets, you alternate two different exercises for the same muscle group with no rest in between. Bend your elbows and lower into a pushup. Also, modify or skip any exercise that causes you pain or discomfort. Supersets are one the greatest creations when it comes to workout routines. For those of you who don’t know what a superset is, it’s basically when you perform two exercises back-to-back with no rest or as little rest as possible. Upper body muscles' rep ranges are between 4-and-15, with the exception of abdominals and neck muscles. Copyright Policy She completed her undergrad education at New York University in 2018. 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. advertisements are served by third party advertising companies. ), supersets may be the golden ticket. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. These moves target your upper back, which will even out potential muscle imbalances and can help you stand taller, Frozaglia says. Terms of Use If you're standing, begin with your feet hip-width apart. 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. Keep your legs extended on the sides of the bench to support your body. Pause when your arms are fully extended at your sides (kind of like a T shape but with a slight bend in the elbow). You are cutting out that resting period between sets, so you will get out of the gym and on with your day that much quicker! You can do this move with a barbell or with dumbbells. Push back up. With your right elbow slightly bent, lower your right arm out to the side and down to just below torso level. Your elbows should form a 45-degree angle with your ribs. The reason for this is that legs are the biggest and strongest muscles of the body. Both the agonist superset and the agonist/antagonist superset are incredible time-saving muscle builders, but they have significant differences that will dramatically impact your individual goals. I have an upper body workout to share with you today. Push back to the starting position. Bend your elbows to bring the weight down to about chin level. Repeat this superset for a more intense workout or move on to the next superset. To do this exercise, prop your left foot on a step, supporting your body by placing your left hand on your thigh. If you don't have a barbell, substitute with dumbbells or some other type of resistance. For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Related: 5 Day Superset & Timed Set Muscle Building Workout. Repeat the entire circuit x 2 sets. If your form starts to suffer, the set is over. This adds intensity and forces your muscles to work harder. Keep your shoulders down and your hips close to the bench so you don't strain your shoulders. 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. Still keeping the elbow in place, reverse the motion and extend the arms again. You’ll be training five days each week following an upper/lower split, plus an arm day. The close-grip bench press begins by lying on a bench or ball and holding weights or a barbell. As you have seen in the workout posted above, the rep ranges vary. This front raise requires that you sit on an exercise ball or an incline bench. 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. Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. If it feels like there is too much tension in the band, move them further apart. Bend your elbows and lower the weight down until your elbows are just below your torso. You can repeat this superset for a more intense workout or move on to the next one. 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. With control, lower the weights back to your sides. While holding your weights, stand with your feet shoulder-width apart and your abs braced. Privacy Policy Lower them back down and continue for 10 reps. (One rep includes a full curl and a half curl.). 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. Begin by pressing the weight overhead. It’s hard for me to get to the gym sometimes for my own workout and I’ve been missing the strength work. Note: The upright row is a vertical lift. Lie on a flat bench with a dumbbell in each hand, arms fully extended over your chest. Slowly walk your feet out, getting into an incline position, with your knees bent and the ball positioned around your mid-back. If this feels too unsteady, try propping your hand on a step or other raised platform. From this position, walk your left hand forward while keeping your right hand directly under the right shoulder. On an exhale, press the dumbbells back up, keeping them together. In this superset, the push-ups act as a drop set or burnout, as they follow a heavier loaded movement, Forzaglia says. The below program consists of six workouts that I did on six consecutive days. (If you want a more challenging version, move your feet further away from the bench.). While squeezing the shoulder blades together, stretch the band so that your arms are out to your sides, like airplane wings. Next, lie back and hold the weights up over your chest without locking your elbows. Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | Livestrong.com. Try these exercise pairs next time you want the ultimate upper-body pump. Rest no more than 90 seconds between sets, but if 60 seconds is enough, go for it. Strength 12 Reps: In + Out Bicep Curl The Workout: Upper Body Superset Workout Complete the number of repetitions listed next to each exercise below, 12 repetitions for strength exercises and 15 repetitions for burnout exercises. Read more: The Most Efficient Way to Work Out for Strength Gains. Squeeze your back to pull your right arm back up and then lower your left arm. Easy to perform supersets and dropsets. "This is one of my favorite workouts because you achieve the most unreal pump quickly," Forzaglia says. This means the last rep should be doable with good form. Brace your abs and try to avoid arching your back. Sit on a step or chair with your knees bent and your hands next to your hips. It should not be So, if you have any shoulder or rotator cuff issues, you may want to avoid this exercise. Begin in a high plank position, hands directly beneath your shoulders, body in a straight line from head to hips to toes. But as with other burnout exercises, watch your form and don't use momentum to swing the weight. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. As you press up, extend your right leg, reaching for your toes with your left hand. 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. The word might sound like advanced gym lingo, but supersets actually pretty simple — and effective. Use of this web site constitutes acceptance of the LIVESTRONG.COM Each side of body is forced to perform equally. "This is where we can get more reps and pump more blood into the muscle." Alternating dumbbells bent over rows work your lats, the V-shaped muscles in your mid-back that connect your arms to your spine. You will also feel this exercise in your chest. 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. While the last superset worked the lats, this one focuses more on the upper back and the area between the shoulder blades. Thank you, {{form.email}}, for signing up. Facebook Twitter Reddit WhatsApp Share via Email. 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. Keep your left arm in place and your back contracted, then lower your right hand towards the floor. On an exhale, row the dumbbells to chest height, pulling your shoulder blades back. Tip forward from your hips, keeping your abs braced and your back flat. Continue alternating rows on each arm for 10 reps. (One rep includes both the right and left arms.). 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. 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. Get into a pushup position on your knees or toes, with your hands under the shoulders. If you're using a ball, use a mat or shoes that don't slip and hold lighter dumbbells. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Continue alternating between the right and left arms for 10 reps. (One rep includes both the right and left sides.). Begin this chest press by sitting on a bench or ball with your weights resting on your knees. Keeping your elbows close to your ribs, curl the weights up to chest height, keeping an underhand grip. Hold your arms straight out in front of you, your palms facing the ceiling. 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. Hold a dumbbell in each hand at shoulder height, the inner part of your wrist facing out. 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. If you choose a ball, this also challenges your balance, so consider the amount of weight you're using. One way to do this is to change the tempo of your exercises, such as adding a small pulse after each rep. You can also build endurance in your chest, back, shoulders, biceps, and triceps by doing supersets. To do an upright row, stand with your feet hip-width apart. So grab a few DBs and get to work. Increasing your strength requires that your muscles get enough time under tension. If you need more tension, you may need to bring your hands closer together. Bend your right elbow, squeezing your biceps to curl the weight up. Lower-body splits target the abdominals, lower back, glutes, quads, hamstrings, and calves. Repeat this format until all supersets are done then move on to the next exercise pairing. Copyright © Bend your elbows and lower into a triceps dip, going down until your elbows are at 90-degree angles. On the push ups, really go for max effort — just make sure your form is still flawless. *You also can view this 30-Minute Full Body Superset Workout on Youtube. You can either repeat this superset to boost your upper body strength and endurance even more or move on to the next superset. Lower body rep range is between 8-and-20. Keeping your back flat and neck long, hinge at your hips and bend your knees slightly. Think: a biceps curl and a triceps extension. (Check your band for any small tears before you do the exercise so it doesn't break and snap on you.). Full-Body Superset Workouts. For a harder workout, perform each one three times. Do each exercise (within the set) 15 times each, bouncing between the 2. You can do bicep curls with a barbell or a set of dumbbells. Between the strength training and the cardio intervals, this workout is a calorie burning powerhouse. Keep the motions slow and controlled and isolated to your shoulders. I love it so much! Read more: A Superset HIIT Workout Beginners Will Love. They were made for walking hundreds of miles. You can also use a bench and rest your left knee on it to support your lower back. From here, press the weights halfway up, lower them back down, and then press them all the way up. To maximize strength development, you’ll need longer rest periods between each set, which is best exemplified in traditional resistance training program structure. Joe November 16, 2016. You’ll alternate between the first and second exercise in the pair until your sets are complete. used as a substitute for professional medical advice, Whether your goal is to build strength, muscular endurance or just look great in a sleeveless shirt (hey, we don't blame you! If your form slips, stop early or switch to a lighter weight. Lift your right arm back to the starting position and repeat the chest fly with the left arm, again bracing your abs and keeping your left elbow slightly bent. 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. Squeeze your triceps to push the weight back up, keeping the weight centered over your torso. You may need to go lighter. Bending at the elbows, lower the barbell to chest height, letting the elbows dip slightly below the bench. Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing forward. Slowly lower the weights for 3 to 4 seconds until they reach shoulder height again, elbows dipping below shoulder height. Then bend your elbows, keeping them close to your body as you lower the weight to hover just above your ribcage. She also created her own online training program, the TL Method. Reps: as many reps as possible, keeping good form. Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Supersets are a great method to bring your upper-body workouts to the next level. Now that you are all warmed up, it’s time to start the actual workout. Time to target your triceps! Lower the weights back to your sides, keeping the weight controlled. Lie on a flat bench with two dumbbells in hand, arms fully extended over your chest. Bend your elbows so the weights are level with your earlobes, making your arms look like goal posts. Do 12 reps. (Each rep includes a half-press followed by a complete chest press.). Them further apart your head, alongside your ears vertical lift more: 10 exercise next! To feel the burn reps. get exercise tips to make your workouts work... Tl method so on an incline bench. ) more muscle fibers and grow stronger bench or and... To boost your upper body workout to share with you today advanced gym lingo, supersets. 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