Whoowee! You know what feels good? No…great?! Getting back into the workout groove after a week off. My workouts this past week left me hurting so good after my hiatus on vacation. The muscle soreness felt rewarding and the energy I got from feeling what my body can accomplish pumped me up like always. I can’t wait for another great week of training this week! But before I head out for this morning’s run, let’s recap last week’s workouts so I can share a good little upper body workout with you in the process.
Recently, I have switched up a few things in my workout routine. For one, I have been loving on some DVD workouts recently. I have a post in the works to share my favorites with you all, even! I have also moved to an upper/lower/full body split in my weights workouts instead of the 2-3 full body workouts I had been doing for awhile. I really enjoy full body workouts the best out of any workout layout, but it still feels good to mix thing up every now and again.
It has even surprised me with some pretty effective workouts. Generally I find it hard to get a really good feeling burn with upper body workouts. The one I put together for last week, though? It left my arms shaking. I bet you’ll enjoy it too! If you really wanted to turn it into a full body workout, you could toss in a couple leg exercises to break up some of the moves. Or give it a cardio blast with some plyometric moves for good measure. No matter what way you slice it, lift heavy enough and your arms will be speaking to you by the end of this workout!
Warm-up first by completing some dynamic moves, such as arm swings/circles. Then move into superset one. You will alternate between pull-ups and push-ups, completing a set of 8 pull-ups and a set of 15 push-ups back to back before resting for 60 seconds. After resting, complete your next set. Repeat for 3 total sets.
For the remaining supersets, you will do the reps of the first exercise as a pyramid. The first set, complete 12 reps; the second set, complete 8-10 reps; the third set, complete 6-8 reps. Increase the weight for each set, so the final couple of reps are challenging each time. Immediately following the first exercise, complete 10 reps of the second exercise before moving to the 60 second rest period.
Here’s how it should look with Superset 2 as an example:
- 12 reps of pulldown –> 10 reps one arm row –> 60 seconds rest
- 8-10reps of pulldown –> 10 reps one arm row –> 60 seconds rest
- 6-8 reps of pulldown –> 10 reps one arm row –> 60 seconds rest
The increasing weight on the first exercise along with the strength endurance format of the final 3 supersets will really test your strength. Good luck lifting up your arms when you shower the next morning. Mwahaha!
For more information about Superset Training, visit the link!
Now go out there and have a fit week. Live well and happy training!
Your Turn – What is your favorite upper body exercise?