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Upper Body Strength: Supersets

Jump to · 27 chapters

  1. 0:00 Intro
  2. 0:25 Arm Circles
  3. 0:55 Chest Openers
  4. 1:25 Push Ups
  5. 1:55 Blast Off Plank
  6. 2:25 Plank Shoulder Taps
  7. 2:55 Tricep Stretch
  8. 3:55 1a. Bent Over Row R
  9. 4:55 1b. Bent Over Row L
  10. 7:55 2a. Gorilla Rows
  11. 8:55 2b. Dumbbell Pullover
  12. 11:55 3a. Chest Press
  13. 12:55 3b. Lateral Raise
  14. 15:55 4a. Chest Fly
  15. 16:55 4b. Seated Shoulder Press
  16. 19:55 5a. Curls - Supinated Grip
  17. 20:55 5b. Overhead Tricep Extension
  18. 23:55 6a. Zottman Curl
  19. 24:55 6b. Tricep Push Ups
  20. 27:50 7a. Russian Twists
  21. 28:40 7b. Leg Switches & Crunch
  22. 31:10 8a. Crunch
  23. 32:00 8b. Extend to Tuck
  24. 34:50 9a. Hammer Curl
  25. 35:20 9b. Hammer Press
  26. 35:50 9c. Hammer Curl to Press
  27. 36:40 Cool Down & Stretch

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

1M views on YouTube · TIFF x DAN · March 2025

Back, chest, shoulders, arms and abs in four focused blocks, then a curl-to-press finisher.

  • 39 min
  • Dumbbells, Bench
  • Beginner-Intermediate, Intermediate
  • 24 moves
  • Easier version shown

The workout

Warm up · 30s each

  1. Arm Circles
  2. Chest Openers
  3. Push Ups
  4. Blast Off
  5. Shoulder Taps
  6. Tricep Stretch

Back · 30s work · 30s rest

2 rounds

  1. Bent Over Row · right, then left

2 rounds

  1. Gorilla Rows
  2. Dumbbell Pullover

Chest & shoulders · 30s work · 30s rest

2 rounds

  1. Chest Press
  2. Lateral Raise

2 rounds

  1. Chest Fly
  2. Seated Shoulder Press

Arms · 30s work · 30s rest

2 rounds

  1. Curls · palms up
  2. Overhead Tricep Extension

2 rounds

  1. Zottman CurlPalms up on the way up, palms down on the way down.
  2. Tricep Push Ups

Abs · 40s work · 10s rest

2 rounds

  1. Weighted Russian Twists
  2. Weighted Leg Switches & Crunch

2 rounds

  1. Weighted Crunch
  2. Weighted Extend to Tuck

Finisher · 30s each, no rest

  1. Hammer Curl
  2. Hammer Press
  3. Hammer Curl to Press

Cool down · 9 stretches · 20s each

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