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Upper Body Superset Workout

This intermediate/advanced workout targets the chest, back, shoulders biceps and triceps.  In this upper body workout, you'll perform supersets, alternating two exercises that target the same muscles for an efficient, yet challenging, workout.

  • Warm up with a few minutes of light cardio
  • Beginners:  Start with this Beginner Workout or do one set of each exercise using light/medium weight.
  • Intermediate/Advanced: Complete one set of the exercises in each superset, one after the other, and repeat the set 2-3 more times. 
  • Check with your doctor if you have any injuries

Chest:  Pushups and Chest Flies

1.  Pushups: Get in pushup position (on knees or toes) and keep the abs in as you perform 12-16 pushups using good form.
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2.  Chest Flies
:  Move to a bench or ball and choose a medium-heavy weight.  Put your weights down and pick up a lighter weight for flies.  Begin with arms straight up over chest, palms facing each other but not touching.  Slowly lower arms down to the sides, no lower than shoulder lever, keeping the elbows slightly bent.  Contract the chest to pull arms back to start and repeat for 16 reps, 2 counts down, 2 counts up
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Back:  Dumbbell Row and Pullover

1.  Dumbbell Row:  Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor.  Bend arms, pulling elbows up to the rib cage while contracting the back.  Lower and repeat for 10-16 reps.
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2.  Pullover:  Lie faceup on a step or bench, holding a heavy dumbbell straight up overhead.  Lower the weight behind your head, arms slightly bent, until you're level with the bench.  Squeeze your back to pull the weight back up and repeat for 10-16 reps.
 sspullover1.jpg (15867 bytes) sspullover2.jpg (11836 bytes)

Shoulders:  Overhead Press and Lateral Raise

1.  Overhead Press:  Stand with feet hip-width apart, knees slightly bent, abs in, weights in hand.  Begin by bringing the weights up next to ears, palms face out.  Contract the shoulders to lift the weights straight up and slightly forward (you should see them out of the corner of your eye).  Lower back down to shoulder level and repeat.
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2.  Lateral Raise:
Stand or sit, holding weights with arms bent, elbows at 90 degree angles, palms facing each other.  Keeping elbows bent, contract shoulders to lift arms straight out to the sides to shoulder level.   Lower and repeat. (You can also do this with straight arms, which is more difficult)
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Biceps:  Barbell Bicep Curls and Hammer Curls 

1. Barbell Bicep Curls: Hold weights  in hands, palms facing out, elbow slightly bent.  Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth.  Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.  If you find you're swinging the weights to get them up, lower the weight and slow down.
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2.  Hammer Curls
:  Stand with feet planted, torso straight and abs in and hold weights at sides, palms facing thighs.  Bend elbow, bringing weights towards the shoulders in a curl and lower back down.  Keep your elbows next to your torso but don't prop them on your waist to help you lift the weights.  That's called cheating. 
bicephammer1.jpg (9634 bytes) bicephammer2.jpg (8932 bytes)

Triceps:  Dips and Kickbacks

1. Dips:  Find a chair or solid object and sit on it with hands next to hips.  Move hips in front of chair and, keeping butt close to the chair, bend the elbows and lower a few inches.  Don't sink into the shoulder or lower past 90 degrees.  Do a whole bunch and get ready for your last exercise.
 tricepdip.jpg (16646 bytes)
2. Kickbacks:  Stand with fit hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight).  Begin with elbows bent and pulled up to ribcage.  Tighten the triceps and straighten the elbow, bringing weights up behind you.  Lower back down and repeat. 
kickback3.jpg (15769 bytes)
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