Upper Body Challenge - SuperSets

This upper body workout is a mix of bilateral (i.e., both arms) and unilateral (i.e., one arm) exercises designed to challenge the muscles of your chest, back, shoulders and arms in new ways.

• Warm up for 5-10 minutes with light cardio or lighter-weight versions of the exercises below
• Perform the exercises in each block one after the other with little or no rest for a total of 1-3 sets of 8-16 reps
• Use enough weight or resistance so that you can ONLY complete the desired number of reps
• Between each block of exercises, rest for 30-60 seconds
• See your doctor before starting any exercise program if you have specific injuries, illnesses or conditions
• To view detailed instructions and tips click on pictures/hyperlinks below

Pushups on the Ball & Pushups with Medicine Ball

(Pushup with one hand on med ball, roll the ball to the other hand and repeat) Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Barbell Bench Press & One-Armed Fly w/ Tube

Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Seated Rear Delt Row & One-Armed Rear Delt Raises

Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Barbell Row & One-Armed Row with Twist

Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Overhead Barbell Press & One-Armed Shoulder Press

Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Upright Row & One-Armed Lateral Raise

Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises..

Barbell Bicep Curl & Cross-Body Curl with Tube

Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Skull Crushers & One-Armed Tricep Pushup

Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.