Today I’m sharing an upper body superset workout that will be sure to leave your arms feeling super strong.

The July release of the Group Power (it’s the Y’s version of Body Pump) is all about supersets. They’re not something that I typically do on my own, but they’ve inspired me to put together an upper body superset workout for today.

I think that part of the reason why I haven’t liked supersets up until this point is that my muscles always feel so tired when I’m doing them. However, it’s a good reminder that even though I’m feeling tired, I still have some energy left in the tank and I can complete all the reps if I pick a manageable weight and push myself. It’s a good thing I’ve been doing all those supersets in class for the last few weeks!

If you’re not a fan of superset workouts, click over to my workouts page to find all of the workouts that I’ve shared on Get Fit Fiona over the years. They’re all categorized by type of workout (cardio, lower body, etc.) so it’s really easy to find exactly what you’re looking for.

For this workout you’ll want to do 8 reps of the first exercise, followed immediately by 8 reps of the second exercise in the superset. Repeat this two more times for a total of 3 reps of each exercise in the superset. Continue to repeat this rep and set scheme for the rest of the supersets. Rest as much as you need throughout this workout. I’ve included descriptions of all the exercises below the graphic.

Chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 

Chest flyes

With a dumbbell in each hand, lie on a bench or the floor with your elbows slightly bent. Move the dumbbells in a semi circular motion above you until they meet directly above your chest. Return to the starting position by moving the dumbbells with control so that your arms are extended again. 

Machine row

Sit at a cable row machine with your feet centered on the foot platform and sitting on the bench so that you have a slight bend in your knees. Lean forward to grasp the handles of the cable and lean back to a standard sitting position. Start with your arms extended, and slowly bring them towards your abdomen, using your back muscles. Once your elbows have reached 90 degrees, extend your arms back out.

Lat pulldown

Sitting at a lat pulldown, adjust the leg pads to make sure it’s at the appropriate height. Stand up to grasp the bar with both hands and then sit back down, sliding your legs under the leg pads. Start with your arms fully extended and leaning back just slightly. Bring your hands down to your collar bone slowly and then extend them back out to the starting position.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Lateral raise

With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.

Barbell bicep curl

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Tricep kickback

With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.

Tricep dip

Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout for yourself.

Do you like to do superset workouts? How often do you do them?

Upper Body Superset Workout