Upper Body Strength: Supersets
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
950K 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
- Arm Circles
- Chest Openers
- Push Ups
- Blast Off
- Shoulder Taps
- Tricep Stretch
Back · 30s work · 30s rest
2 rounds
- Bent Over Row · right, then left
2 rounds
- Gorilla Rows
- Dumbbell Pullover
Chest & shoulders · 30s work · 30s rest
2 rounds
- Chest Press
- Lateral Raise
2 rounds
- Chest Fly
- Seated Shoulder Press
Arms · 30s work · 30s rest
2 rounds
- Curls · palms up
- Overhead Tricep Extension
2 rounds
- Zottman CurlPalms up on the way up, palms down on the way down.
- Tricep Push Ups
Abs · 40s work · 10s rest
2 rounds
- Weighted Russian Twists
- Weighted Leg Switches & Crunch
2 rounds
- Weighted Crunch
- Weighted Extend to Tuck
Finisher · 30s each, no rest
- Hammer Curl
- Hammer Press
- Hammer Curl to Press
Cool down · 9 stretches · 20s each
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