Versatile Upper Body Supersets

Focus & Benefits: Nurture your strength and build muscle in your upper body!

Equipment: Mat and range of weights (I’m using 3 – 15 lbs)

Tips & Helpful Information: Get ready to work all of the upper body muscles so nothing is left out or trained unevenly! This workout is full of variety from traditional to unique exercises to various tempos and isometrics woven in. Although it may appear to be a very common and straightforward workout (in many ways it is!), there are opportunities to create more time under tension with this added versatility. Be sure to lighten your weight if needed during those exercises so you can fully embrace them! I’ll be reminding you on screen as well.

I wanted this workout to be an inviting and familiar routine for you to turn on when you want a well-rounded upper body strength workout, but nothing too exhaustive. At the same time, in my usual fashion, I wanted it to have some fun variety without being overwhelming.

Difficulty & Modifications Explained: This routine is rated a 3 in difficulty with its moderately paced intervals, straightforward formatting, and scalable exercises. Your main modification is to use lighter weights, especially on the exercises that create more time under tension.

Closing Note: What can you do to make this more than ‘just another strength workout’ today? Maybe you’ll tune into your body and what it’s calling for a little extra, pay greater attention to the mind-to-muscle connection, or maybe lighten or increase your load to see how it feels. I’m proud of you for all your efforts!

Warm-Up: 7 exercises, 45 seconds each (5 minutes)
Hug & Fly
Alt Arm Circles
T’s
Hinged Lateral Arm Raises
Scapular Retractions
Quadruped Push Up + Alt Thread Needle
Choose Your Own

Workout: 5 supersets, 45 seconds active / 20 seconds rest x2 each set (22 minutes)
Reverse Grip Row (2 x 15 lbs)
Slow Eccentric Bicep Curl (2 x 15 lbs)

Side Positioned Reverse Fly (One Side) (1 x 5 lbs)
Side Positioned Reverse Fly (Other Side) (1 x 5 lbs)

Reverse Fly + Hinged Front Raise (2 x 5 lbs)
3 Iso Hammer Curls (2 x 9 lbs)

**Water Break**

Chest Fly (2 x 12 lbs)
Tricep Push Ups

3 Iso Tricep Kickbacks (2 x 3 lbs)
Y Raise Extensions (2 x 6 lbs)

Cool Down: 6 exercises, 50 seconds each (5 minutes)
Neck Stretches
Back Pull
Wall Chest Stretches
Wall Upper Body Opener
OH Tricep Stretches
Seated Upper Body Opener

Pounds to Kilograms
lbs = kg
1 = .4
2 = .9
3 = 1.3
4 = 1.8
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
20 = 9
21 = 9.5
24 = 10.8
25 = 11.3
30 = 13.6
35 = 15.8