This super set based workout will target your chest, shoulders and triceps. This is the ultimate upper body building workout! Plus, you’ll be in and out of the gym in under an hour!
If you’re anything like me, you don’t like spending hours at the gym. And you like to target as many muscle groups as possible to get the most out of your workout. This upper body workout targets three of our major upper body areas: chest, shoulders and triceps. It also requires you to use moderate, heavy and max weights which builds strength and challenges us! Here is what it looks like:
As you can see, this workout has a lot of super sets, giant sets and drop sets! I’ll explain each of these below. Also, use weight that is appropriate for you. You know your body/strength the best!
A super set is when you do two exercises back to back with little to no rest between them. So for the first super set I would do 15 reps of a barbell shoulder press at a moderate rate straight into 15 reps (each side) of a single arm upright row, also at a moderate rate. I would only rest in between super sets. The second and third super set would be the same setup, but at a heavy weight. And finally, the last super set would be at my max weight. Note that the rep count changes as we move through each set!
A giant set is similar to a super set, but there are more than two exercises. You will move through three different exercises, one right after the other, with little to no rest between each exercise. The first set requires a moderate weight and the last two require heavy weight. The reps during this giant set stay constant at 15 reps for each exercise.
Drop sets start off at your max weight at a lower rep count. Each set you will drop your weight down (hence the name drop set) and increase your reps. By the last set, you should be at a fairly light weight, but performing the max number of reps (in this case 30 reps).
Barbell Shoulder Press
The starting position will be standing with the barbell at chest height. Grip the bar at slightly wider than shoulder width with your elbows slightly in front of the bar to hold it in place. When you’re pressing the barbell upward, push your head forward through your arms once the barbell clears the top of your head. Slowly lower the bar back down to chest height.
Single Arm Upright Row
Holding a single dumbbell in one hand, lead with your elbow and raise the dumbbell along your body up to chin height. Slowly lower the dumbbell back down to the starting (hang) position. Always remember to keep your elbow higher than your hands to maximize the muscles being worked.
Dumbbell Incline Press
Utilizing a bench that is set at an incline, hold a dumbbell in each hand up near your shoulders. Press them upward, squeezing your chest muscles. The dumbbells should naturally track closer together towards the top of the movement, but they don’t have to touch. Slowly lower them back down to the starting position and repeat.
Bent Over Rear Delt Fly
From a standing position with a dumbbell in each hand, hinge at the hips until your chest is almost parallel to the floor. Your knees should be slightly bent. Keep your elbows locked in place and your palms facing down. Raise the dumbbells out to the side as high as they can go.
Seated Dumbbell Shoulder Press
Sitting on a bench, hold dumbbells at chin height, with your elbows out to the side and your palms facing forward. Press the dumbbells up to full extension and then lower them back down slowly.
Using an assisted dip machine take the movement down as far as you can go so that your chest is at the same height as the dip bars. Then press upwards until your elbows are at full extension. Make sure to keep your shoulders down and back to isolate your chest and triceps.
Plate Front Raise
Start with your elbows locked and one hand on each side of the plate with the plate in front of you. Without shrugging your shoulders, raise the plate to chin height and then slowly lower it back down. Make sure to keep your chest up, and your core engaged.
Dumbbell Lateral Raise
Grab a set of dumbbells and stand with a straight torso with the dumbbells by your side at arms length with the palms facing you. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Pause for a second at the top and then lower the dumbbells back down slowly to the starting position as you inhale.