Upper Body Mix and Match Workout

This Upper Body Mix and Match Workout gives you endless options for creating a complete upper body workout targeting the chest, back, shoulders, biceps and triceps. Take it on the road, to the gym or pull it out at home to get fresh workout ideas. The exercises get progressively more difficult as you move down each column and offer a variety of equipment options for every fitness level. Click on the links or the pictures to view more detailed instructions.

How to Mix and Match

• For a complete timesaver workout, choose 1-2 exercise from each column and choose from the following options:
  • Perform one set of 10-16 reps of each exercise, one after the other for a fast-paced, circuit workout. Complete 1-3 sets
  • Perform up to 3 sets of each exercise for 10-16 reps, resting 30-60 seconds between sets
• For a more advanced workout, choose 2-3 exercises from each column and follow the same options as above
• For a Total Body Workout, pair this with the Lower Body Mix and Match Workout and the Abs and Back Mix and Match Workout

Chest	Back	Shoulders	Triceps	Biceps
Wall Pushups	Upper Back Squeeze	Internal Rotations	Med Ball Extensions	Med Ball Curl and Press
Modified Pushups	T-Pulls	External Rotations	Kickbacks	Bicep Curls
Chest Fly	Band Lat Pulldown	Upright Row	Lying Extensions	Hammer Curls
Band Chest Press	Reverse Flies	Incline Front Raise	Band Extensions	Concentration Curls
Chest Press	Bent Over Row -Bands	Lateral Raise	Band Pushdown	Incline Curls
Incline Chest Press	Horizontal Rows	Front/Side Raise	Tricep Press	Preacher Curl
Pushups	One-Armed Row	Band Overhead Press	Skull Crushers	Cross-Body Curl
Pushups on the Ball	Circle Rows	Arnold Press	One-Arm Pushups	Reverse Curls
Bear Crawls	Barbell Row	Overhead Press	Dips	Barbell Curls
Pushup Jacks	Pull Ups	Clean & Press	Triangle Pushup	Hammer Curl Squat

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