Today I’m sharing a new upper body superset workout with you!
It’s already Wednesday morning – how did that happen? Monday was a busy one for me and I think that that’s setting the tone for me this week. I hope your week is going good so far.
Before I get into the superset workout I’m sharing today, I thought I’d write quickly about what I did at the gym yesterday for my workout. Be sure to follow me over on Instagram to see my daily workouts.
It was really hard to get out of bed on Tuesday (hello snooze button), but I did eventually get to the gym and got my workout in. I don’t know what it is some mornings that makes it so hard to get out of bed. I was in bed and turned off the light at the usual time the night before.
Once I got to the gym I spent 30 minutes on the elliptical. Cardio usually it goes by pretty quick for me, but the last 10 minutes really dragged by. I stuck it out though and then spent another 15 minutes walking the track to bring my heart rate back down. It definitely wasn’t my greatest workout, but I got in a workout – very bit counts. I’m hoping that I feel a bit more energetic this morning!
And now onto today’s upper body superset workout.
This is a superset workout which means that you’ll be doing two different exercises back to back that work the same muscle. Once you’ve done the pair of exercises you’ll get a 2 minute rest. After completing the last exercise on the list (tricep extensions), rest as long as you need before returning to the top of the list and starting from the beginning again. Do it 3 times through for a complete workout.
As for what weight to use, pick something that challenges you but also allows you to complete each rep with good form, including the very last one. Since it’s a superset workout your muscles should definitely be feeling it the last few reps of the second exercise. Remember, you get two minutes of rest before you have to work again, so make every single rep count. Don’t be afraid to change weights (either down or up) throughout this workout. There’s no use using something that’s too heavy and risking an injury, or using something that’s too light and doesn’t challenge you enough.
You’ll need to do this workout at the gym since it includes machine rows. If you’re looking for an at home workout, you can find them here on my workouts page. Below the graphic I’ve listed descriptions for all of the exercises that I’ve included in this workout just in case you need a reminder about any of them.
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.
One arm bench row
Put your hand and knee on the same side on a bench, which your hand directly under your shoulder and your knee directly under your hip. With your other foot on the floor and a dumbbell in the other hand, raise the dumbbell up to the side of your torso using your back and shoulder muscles, while keeping your shoulder and torso stationary. Return the dumbbell to the starting position and repeat.
Dumbbell 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.
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
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.
Similar to regular biceps curls, hammer curls differ only in hand position. Stand with your feet hip width apart with dumbbells in your hands. Position your hands at your sides so that your palms are facing your legs. Keeping your hands in this position the entire time, bend at the elbow and bring the dumbbells up as far as possible. Lower yours hands back down to the starting position. Make sure you keep your spine in a neutral position the entire time.
Bent over row
With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Stand with your feet hip width apart, a dumbbell in each hand just in front of your thigh, palm facing your thigh. With a neutral spine slide your hands up your body until your hands are almost at your armpit. Slowly lower your hands back down to the starting position.
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).
Laying on your back on a bench with a dumbbell in each hand, move your arms so that they are straight up above your shoulders. Bending at the elbow, bring the dumbbells towards each side of your head and then return to the starting position.
What’s your favorite upper body exercise? Do you like upper body superset workout?
Mine are probably overhead presses!
As always, talk to your doctor before starting to workout. Honor your body and modify this workout as needed for you and your body.