Save Time at the Gym With This Trainer's 6-Move Arm- and Back-Sculpting Workout
Let's be honest. Spending an hour plus at the gym isn't ideal. Unless, you just really love your gym. One of the best ways to be more efficient during workouts is to train with supersets — alternating between two different exercises that work different muscles groups. The key here is to take minimal rest so that you can get more done in less time and burn more calories and fat.
Not to mention, they'll keep you from resting too long, taking selfies, and scrolling through Instagram. You can do supersets in any workout, but today we're focusing on the upper body. If you want sculpted arms, or want to be able to carry shopping bags and everything else easier, you've got to strengthen your upper body. This workout is a great start, and it's going to target your chest, triceps, biceps, shoulders, and back. Get ready to make people say, "Damn!"
The Upper-Body Strength Workout
Before getting started, grab a set of medium dumbbells. If you're a beginner, I recommend using five- to 10-pound dumbbells. If you're more advanced, start with 10- to 15-pound dumbbells. You can also use this guide to figure out how much weight you should lift.
Once you've selected your weights, you'll need to warm up; try this upper-body warmup. This workout should be completed in supersets, taking little-to-no rest in between each exerciseS. For example, in superset one, you'll do a set of dumbbell bench press immediately followed by a set of band assisted pull-ups. Take no more than 60 seconds of rest after you complete the superset, then repeat. As always, listen to your body and take rest and hydrate as needed.
Superset 1: Do three sets
- Exercise 1: Dumbbell bench press: 15 reps
- Exercise 2: Banded assisted pull-up: eight reps
Superset 2: Do three sets
- Exercise 1: Overhead shoulder press: 12 reps
- Exercise 2: Single-arm row: 12 reps on each arm
Superset 3: Do three sets
- Exercise 1: Biceps curl: 12 reps
- Exercise 2: Overhead triceps extension: 12 reps
Keep reading for detailed explanation of how to do each of these exercises.