10 upper body exercises paired into a superset workout to blast and burnout your back, biceps, shoulders, chest, and triceps; making every season tank top season.
I love total body circuit workouts! To be completely honest, 90% of the time I’m either doing a total body barre or hiit circuit workout; or focusing on legs {I just love a good booty burn}. And then I wonder why my arms aren’t as chiseled as I’d like them to be?!
While total body training is great, I also believe in split-muscle training. Which means spending an entire workout focused on either the upper body or lower body {or 2-3 specific muscles in the upper/lower body}.
This workout specifically focuses on the upper body; pairing 10 exercises into a superset workout to strengthen and tone your back, biceps, shoulders, chest and triceps. Making every season tank top season.
To make sure you’re well fueled before and after your strong upper body superset workout, I’ve teamed up with Supernola, the perfect pre-and-post workout snack.
So grab your dumbbells, don’t be afraid to go heavy especially on the strength exercises, and get to work!
Pair this strong upper-body superset workout with a 3 mile run, 2,000 meter row, sprint intervals, or this jumping jack cardio circuit for a well-rounded cardio + strength training workout.
the workout: strong upper body superset workout
Complete the number of repetitions listed next to each exercise below, 12 repetitions for strength exercises and 15 repetitions for burnout {toning} exercises. Repeat the entire circuit x 2 sets.
Grab a medium-to-heavy set of dumbbells and get to work!
You can also, challenge yourself and increase core engagement by balancing on one leg during the strength exercises {switching balance legs the second time through the workout}.
Back
- Strength 12 Reps: Bent over row
- Burnout 15 Reps: Alligator fly
Biceps
- Strength 12 Reps: In + Out Bicep Curl
- Burnout 15 Reps: Bicep Pulse
Shoulders
- Strength 12 Reps: Arnold Press
- Burnout 15 Reps: Overhead Jack
Chest
- Strength 12 Reps: Chest Fly
- Burnout 15 Reps: Push Up
Triceps
- Strength 12 Reps: Skull Crusher
- Burnout 15 Reps: Single arm-side lying press {right/left}
repeat entire workout x 2 sets for complete upper body workout.
see video above for complete workout and proper exercise form.
strength 12 reps: bent over row
burnout 15 reps: alligator fly
strength 12 reps: in + out bicep curl
burnout 15 reps: bicep pulse
strength 12 reps: arnold press
burnout 15 reps: overhead jack
strength 12 reps: chest fly
burnout 15 reps: push up
strength 12 reps: skull crusher
burnout 15 reps: single arm side-lying press {right/left}
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this workout is a sponsored post in partnership with Supernola. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible.
the workout: strong upper body superset workout
Complete the number of repetitions listed next to each exercise below, 12 repetitions for strength exercises and 15 repetitions for burnout exercises. Repeat the entire circuit x 2 sets.
Back
- Strength 12 Reps: Bent over row
- Burnout 15 Reps: Alligator fly
Biceps
- Strength 12 Reps: In + Out Bicep Curl
- Burnout 15 Reps: Bicep Pulse
Shoulders
- Strength 12 Reps: Arnold Press
- Burnout 15 Reps: Overhead Jack
Chest
- Strength 12 Reps: Chest Fly
- Burnout 15 Reps: Push Up
Triceps
- Strength 12 Reps: Skull Crusher
- Burnout 15 Reps: Single arm-side lying press {right/left}
repeat entire workout x 2 sets for complete upper body workout.
If you don’t have access to a set of dumbbells give these 10 exercises to sculpt your arms without weights a try!
granola lovers raise your hands and tell me in the comments below what unique flavor of Supernola you’d like to try most!
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Original article and pictures take www.nourishmovelove.com site
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