Upper Body Challenge - Supersets
This upper body workout is a mix of bilateral (i.e., both arms) and unilateral (i.e., one arm) exercises designed to challenge the muscles of your chest, back, shoulders and arms in new ways.
Precautions
See your doctor before trying this workout if you have any injuries,
illnesses or other conditions.
Equipment Needed
Various weighted dumbbells, a barbell, an exercise ball, a step or
bench, and a resistance band.
How To
- Warm up for 5-10 minutes with light cardio or lighter versions of the exercises below
- Perform the exercises in each block one after the other with little or no rest for a total of 3 sets of 8-16 reps
- Use enough weight or resistance so that you can ONLY complete the desired number of reps
- Between each block of exercises, rest for 30-60 seconds
- For a shorter workout or to modify, only complete 1-2 sets of each block of exercises
- To view detailed instructions and tips click on pictures/hyperlinks below
Pushups
on the Ball Pushups with Medicine Ball 
 (Pushup with one hand on med ball, roll the ball to the other hand and repeat) Repeat for 1-3 sets of 8-16 reps. |
Barbell
Bench Press
One-Armed Fly w/ Tube  Repeat for 3 sets of 8-16 reps. |
Seated
Rear Delt Row
 One-Armed Rear Delt Raises 
Repeat for 3 sets of 8-16 reps. |
Barbell Row
One-Armed Row with Twist  Repeat for 3 sets of 8-16 reps. |
Overhead
Barbell Press One-Armed Shoulder Press  Repeat for 3 sets of 8-16 reps. |
|
Upright Row |
Barbell Bicep Curl
Cross-Body Curl with Tube  Repeat for 3 sets of 8-16 reps. |
Skull
Crushers
One-Armed Tricep Pushup 
Repeat for 3 sets of 8-16 reps. |
