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Upper Body Super Set Workout

I have an upper body workout to share with you today. I have been trying up my strength training a little bit lately because it seems like a lot of my workouts over the last few months have been quick three mile runs and yoga practices. It’s hard for me to get to the gym sometimes for my own workout and I’ve been missing the strength work. I love it so much!

I was feeling sore from doing a lot of back squats yesterday so I lifted upper body today. The workout I did was quick, simple and effective (jello arms afterwards!) so I thought I would share it with you.

Upper Body Super Set Workout

An upper body strength workout featuring super sets for total muscle burn.

This is a superset workout. You can read all about supersetting and find a total body dumbbell superset workout in this post. Usually I superset opposing muscle groups but today I decided to stay in one muscle group for the whole superset.

Take chest for example, you would do 15 flies, 15 push ups and then immediately repeat 15 flies and 15 push ups.

THE BURN! This workout was challenging for me and definitely fatigued each muscle group as I went. You can control the intensity by the weight you select for the movements so it’s accessible for all levels. This workout took me a little less than 30 minutes.

Let me know if you have questions about the workout or any of the movements. I am happy to answer!

{ 17 comments… add one }
  • Hayley May 14, 2015, 3:58 pm

    Thanks for posting this! I need a good upper body workout 🙂 Do you have an alternative to the rows for those of us working out at home?

    • Jen May 14, 2015, 4:07 pm

      I would invest in a resistance band (not that expensive) and do resistance band rows. You want to do something here that is a pulling movement.

  • Katie @ Live Half Full May 14, 2015, 4:41 pm

    Oh, can’t wait to try this! I’m pregnant, so right now my focus is my upper body since it’s the area I can hit hardest!

  • Cassie May 14, 2015, 4:42 pm

    Today was arm day for me! 😀 And I love using resistance bands as well!

  • Hillary | Nutrition Nut on the Run May 14, 2015, 4:59 pm

    great workout, girl. what weight(s) did you use?

    • Jen May 15, 2015, 6:53 pm

      15 for the flies, 20 for the single arm rows, 10 for biceps, 20 for overhead triceps, 10 for shoulder raises and presses. lighter weights since higher reps and back to back sets. chest very sore today.

  • She Rocks Fitness May 15, 2015, 12:25 pm

    Love when you post your workouts! It’s always fun to get ideas from other trainers, especially when I need some new ideas. This looks great and may use parts of it with my class this afternoon. THANKS and happy Friday! XOXO

    • Jen May 15, 2015, 6:51 pm

      ditto! the inspiration is ALWAYS welcome here!

  • ErikaMC May 15, 2015, 2:53 pm

    Thanks for sharing. I like to do full body so this will pair nice with a lower body workout. Do you have a good full body workout? I know everyone always wants “quick” workouts but I like to take my time and do about an hours worth which is why I do full body – it’s also the only hour I get to myself in a day 🙂

  • Courtney Perkins May 16, 2015, 3:05 pm

    Cricket and I did this after noon WOD at M2 yesterday – thanks for the inspiration! 15# on flies?! You are a rockstar! We could only do 5# plates haha!

    • Jen May 16, 2015, 3:38 pm

      yay! thanks for trying the workout. and i did the flies with 15s very slowly…and i am STILL sore today!

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