Step into the gym with these upper body moves that will leave you feeling strong, energized and on fire.


Training schedule

Add this super set style workout to your current training routine 1-2 times per week. Not only will it spice up your current routine, this challenging upper body workout offers a way to save time while building strength!

Super sets

When a set is performed directly after another set or a sequence of sets, it is called a super set. These are used to keep your heart rate heightened and boost metabolism while decreasing the overall time spent working out.

Bent-over barbell row (reverse grip)

Focus: Back and biceps

Sets: 3 super sets with Plate rows with Rep: 10  

A. Stand holding barbell with feet shoulder width apart and hand grip palms facing up.

B. Bend knees slightly and lean torso forward, bending at the waist. Keep back straight until almost parallel to the floor, head up. Barbell should hang directly in front of you, arms perpendicular to floor.

C. Keeping the torso stationary, lift barbell up and in towards your torso, breathing out, keeping elbows close to the body on the way up. Pause, and slowly lower weight to starting position, breathing in.

D. Repeat for desired amount of reps.

Tip: Do not slouch or round your back during the exercise. Keep your head neutral during the lift, in line with your spine.

Plate row

Focus: Back and biceps

Sets: 3 super sets with Bent-over barbell rows Reps: 10  

A. Stand shoulder width apart. Bend at the hip with knees slightly bent, grab sides of weight plate, letting it hang below chest, arms extended.

B. While maintaining a flat back, pull the weight to your chest by flexing the elbows.

C. Return weight to starting position and repeat for the desired number of repetitions.

Barbell Deadlift

Focus: Lower back, glutes, hamstrings

Sets: 3 super sets with Stiff-legged barbell deadlifts  Reps: 10

A. Stand in front of a loaded barbell.

B. Keeping the back as straight as possible, bend  knees, bend forward and grasp bar using a shoulder width overhand grip.

C. While holding bar, start the lift by pushing with legs, simultaneously lifting torso to the upright position. In the upright position, stick chest out and contract the back by bringing shoulder blades together.

D. Return to starting position by bending at the knees, leaning the torso forward at the waist, keeping the back straight. When the weights on the bar touch the floor you are back at the starting position.

E. Repeat for desired number of repetitions.

Tip: If it is difficult to hold on to the bar with this grip, alternate your grip (as seen in image) or use wrist straps.

Stiff-legged barbell deadlift

Focus: Hamstrings, glutes, lower back

Sets: 3 super sets with Barbell deadlifts  Reps: 10

A. Grab a loaded barbell using an overhand grip.

B. Stand with torso straight and legs shoulder width apart, knees slightly bent.

C. Keeping knees stationary, lower barbell over the top of feet by bending at the hips, keeping back straight. Move forward as if you were going to pick something up from the floor until you feel a stretch on the hamstrings.

D. Lift torso up straight again by extending hips until you are back at the starting position.

E.  Repeat for the desired number of repetitions.

Lying dumbbell tricep extension [0506, 0509]

Focus: Triceps, chest, shoulders

Sets: 3 super sets with Standing overhead weight plate tricep extensions Reps: 10

A. Lie on a flat bench holding two dumbbells directly in front of you. Arms should be fully extended at a 90-degree angle from the floor. Palms should be facing in and elbows should be tucked in.

B. Slowly lower the weight until dumbbells are near your ears as you keep the upper arms stationary with the elbows in.

C. Keeping elbows in and upper arms stationary, use triceps to bring weight back up to the starting position.

D. Repeat for desired number of repetitions.

Standing overhead weight plate tricep extension

Focus: Triceps and shoulders

Sets: 3 super sets with Lying dumbbell tricep extensions  Rep: 10

A. Stand with feet shoulder width apart and grip the sides of a weight plate.

B. Elevate weight plate above your head until arms are fully extended. Keep elbows in.

C. Keeping upper arms close to your head and elbows in, lower weight plate in a semicircular motion behind your head until your forearms touch your biceps.

D. Go back to the starting position by using triceps to raise the weight plate.

E. Repeat for the desired number of repetitions.

Tip: During the movement, the upper arms should remain stationary and only the forearms should move.

Dumbbell incline row

Focus: Back and biceps

Sets: 3 super sets with Tricep dumbbell kickbacks Reps: 10

A. Lean into an incline bench and grab a pair of dumbbells using a neutral grip, allowing them to hang down at your side.

B. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Keep elbows in.

C. Return to starting position and repeat for desired number of repetitions.

Tricep dumbbell kickback

Focus: Triceps

Sets: 3 super sets with Dumbbell incline row Reps: 10

A. Kneel on a bench with one arm supporting your body. Grasp dumbbell with palms facing towards you. Position upper arm parallel to floor.

B. Extend arm back until it is straight.

C. Return to the starting position and repeat for the desired amount of reps.

D. Repeat with the other arm.

Tip: During the movement, keep your elbows in, and your back straight.

You may also like