In the past, I’ve been horrible when it comes to working out my upper body. I love training my back but I have never been too thrilled to train my biceps, triceps, and shoulders. This year, one of my “resolutions” or something I want to work on is training my upper body. I decided the best way I can do that is target all the different sections of my upper body in the same session. This way, I won’t get bored just doing shoulders or just doing biceps. I added in a back superset since that’s my favorite and would motivate me for the rest of the workout.
I created and performed this workout last week and it left me fairly sore which is always a great feeling. It’s more for beginners because it includes a bunch of basic movements that you can do with light weights. It consists of 4 supersets. A superset consists of two exercises performed back to back with little to no rest in between. You will do 10-15 reps of exercise 1 in the superset then immediately move on to performing 10-15 reps of the second exercise.
Even though I labeled this as a beginners workout, it can be transformed to a more intermediate workout by increasing your weight. The workout has basic moves but everything can be adjusted according to your skill set and strength.
Between sets, you should rest 1-2 minutes before moving onto the next one. You don’t want to wear yourself out all at once and you want to make it through the entire workout. Give your body the rest it needs to keep pushing. Take this time to get your breathe back and drink some water or on BCAAs to help muscle recovery.
All of these exercises use dumbbells and the tricep dips can be performed using a bench at the gym or your couch if you’re doing this at home.
Please remember to warm up before going straight into the workout. Get on the treadmill or elliptical for a quick cardio warmup or jump rope for 5 minutes.
Use this as your next upper body session!