Guaranteed Pump! Challenging Upper Body Strength Workout

If you are looking for a workout that makes you feel like you've been hit by a truck...this is it!  It's a "lay down on the floor after you're finished" kind of workout.  This full upper body workout can be a real challenge depending on the weight you use.  

It utilizes supersets to work three different upper body parts, without any break.  After doing each set of exercises, you take a 30 second break and repeat 2 more times.  Each set should be a total of 6 minutes from start to finish.  Our classes do a shorter version of this workout, and just do each set a total of two times and they still find it difficult.  Feel free to shorten the sets if you are struggling, and add the third set as you build strength and stamina.

It hits all five upper body groups, bi's, tri's, back, chest, and shoulders, and each muscle group is worked for three sets of three different exercises.  It is a great way to make the most of your workout time.  There is a serious "pump" that comes with this workout!  

I have included a video of each set, so you can see exactly how to transition from one exercise to the next.  It's important to transition as smoothly as possible, so you don't waste time during your workout.  Having your weights out and available will help you move quickly between exercises.  I have to admit, I am not used to talking, taping and doing the exercises, so there was a learning curve and the transitions were not as fast as I hope you will be able to do them.  Have patience with me!  

directions:

  • Do three exercises (30 seconds each) back to back, followed by a 30 sec break and repeat the circuit 2 more times.  
  • Each circuit is done for a total of 3 sets - 6 minutes per circuit total. * Can be done for a total of two sets to lessen the difficulty.  
  • ABC format 
  • Set timer for 30 seconds intervals
  • 30 Seconds rest between each set.
  • Break as needed between each circuit
  • 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.

equipment

  • Dumb bells
  • Bench (optional)

workout:

  • A 3/4 Flies - 30 seconds
  • B  Lying Tricep Extension- 30 seconds
  • C Lat Pullover - 30 seconds
  • Rest - 30 seconds
  • Repeat Two More Times

For video of this set of exercises - CLICK HERE

BREAK

  • A Bicep Curls - 30 seconds
  • B  Alternating Shoulder Press- 30 seconds
  • C Jump Squat - 30 seconds
  • Rest - 30 seconds
  • Repeat Two More Times

For video of this set of exercises - CLICK HERE

BREAK

  • A Push Ups - 30 seconds
  • B  Reverse Flies- 30 seconds
  • C Overhead Tricep Extension- 30 seconds
  • Rest - 30 seconds
  • Repeat Two More Times

For a video of this set of exercises - CLICK HERE

BREAK

  • A Hammer Curl- 30 seconds
  • B  Front & Lateral Raises- 30 seconds
  • C High Knees - 30 seconds
  • Rest - 30 seconds
  • Repeat Two More Times

For a video of this set of exercises - CLICK HERE

BREAK

  • A Chest Press - 30 seconds
  • B  One Arm Row- 30 seconds
  • C Dips - 30 seconds
  • Rest - 30 seconds
  • Repeat Two More Times

For a video of this set of exercises - CLICK HERE

BREAK

  • A Static Bicep Curls - 30 seconds
  • B  Upright Row- 30 seconds
  • C Burpee with Front Kicks- 30 seconds
  • Rest - 30 seconds
  • Repeat Two More Times

For a video of this set of exercises - CLICK HERE

Fill out the form below for a link to download the PRINTABLE workout.  

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