The goal of this upper-body workout is to build shapely muscle over time. You’re going to superset every exercise or perform two exercises back to back, without rest, and hit all the major muscles on your upper half: shoulders, chest, back, biceps, and triceps! If you work hard and keep your rest periods short, this should only take you 30-45 minutes.
This workout is perfect for people who need a quick training session or who like to follow an upper-body/lower-body split. You can add a cardiovascular challenge by adding one-minute bursts of cardio burpees, jump rope, box jumps, and other bodyweight exercises between each superset, or you can do high-intensity intervals (HIIT) at the end of the workout.
You have 3 supersets of two exercises each:
- Seated Row
- Dumbbell Chest Press
- Lat Pull-down
- Dumbbell Pullover
Try this workout a few times as written to get a good feel for it. When it gets too easy, increase the weight, decrease the rest periods, or change some of the exercises. I think you can make this session work for you no matter what!
Here you have two more challenges you might be interested in trying: