Superset Upper Body Workout

Super Set Upper Body Workout

The objective of this workout is to get a good total upper body workout in less time.  Instead of taking a break after each exercise, you combine it with an exercise that works a different body part, allowing you to do two exercises back to back without fatiguing the muscles excessively.  Essentially, while one muscle group takes a break, the other is working.  Each upper body area, back, shoulders, chest, biceps and triceps, are all worked twice with two different exercises.  

Superset Upper Body Workout


  • 3 sets of each superset

  • ABABAB format (Do exercise A, followed by exercise B, then repeat exercise A and B, etc.)

  • Reps - 12, 12, 10

  • Rest between sets as needed

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • Dumbbells

  • Barbell (optional)

  • Bench or Ball

  • TRX (optional)


  • A TRX Rows or One Arm Rows - (TRX or Dumbbells)

  • B Bicep Curls

  • Reps - 12, 12, 10


  • A Chest Press

  • B Lateral Raises

  • Reps - 12, 12, 10


  • A Tricep Push Down or Overhead Tricep Extension

  • BHammer Curl

  • Reps - 12, 12, 10


  • A Incline Chest Press

  • B Wide Row

  • Reps - 12, 12, 10


  • ABus Driver with Pull Back

  • B Lying Tricep Extension

  • Reps - 12, 12, 10

(Click here for a 12 minute full body stretching video to use following the workout)

Fill out the form below for a link to the printable workout. Don't forget to click the link.

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