From here row the weight upwards into the lower part of your chest. The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency. This is the first, and sometimes only, exercise done by many people on a daily basis for upper-body emphasis.By programming a posterior-chain exercise before an anterior chain, the completion of the pull will enhance the performance of the push. Luckily, supersets aren’t just effective for your body – they’re super time efficient. With the focus is all on the shoulders, this superset workout will have them burning from the very start. Lats. Sit down at a lat pulldown machine or kneel in front of the cable machine and face away. Remember, rest between pairs and not within them. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. Pause. What's Inside the January Issue of Men's Health? Advanced Upper Body Superset . More information... Pinterest. There’s an exercise to target muscles in the chest and the back within each pair. Detractors of bodyweight training often perpetuate … What I often do to keep things interesting is mix into my workout as many tri-sets or supersets as I can. 101 5698 33. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. Work opposing muscle groups back to back and give yourself and an efficient and balanced workout in no time. Then, you know what to do. From there, you will hook the band in … Try these five supersets for upper body – I guarantee your arms will be shaking by the end of it! Unlike the whole-body routine that I presented in my 21st Century Supersets article, this is a split routine where the lower body is trained on Day 1 and the upper body on Day 2. Time to burn, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Get ready for cardio-intensive bursts and muscle building moves in this awesome Full Body Superset workout!. Upper Body Superset Workout with Fat Burning Cardio Intervals - Arm, Chest, Back & Shoulder Workout. -Brett Kahn, IFBB Pro. Try 10 reps on the first go, 20 on the second. Lower/upper body supersets. Finish with this upper-body superset. 1. Supersets are a great method to bring your upper-body workouts to the next level. 2013-10-16 | By: Snap Fitness In a superset, you perform two exercises back to back without a rest. This Bodyweight Workout Is Perfect for Beginners, Sign Up to The Men's Health Newsletter Today, This trio of antagonistic supersets can fit in a lunch-hour. The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. Today began with a quality upper body workout! Back Squat / Chin Up. by Kristin Mahoney. This routine has been built to be a very well rounded upper body workout and has been developed using supersets to get the most intense strength/mass building workout in the shortest amount of time. Get them up on your next upper body day. Articles Mediterranean-Inspired Salmon Pita Toast. Mathison’s approach divides the exercises into groups called supersets, in which you do two exercises back to back with no rest in between, and giant sets, by linking three movements in similar fashion. We earn a commission for products purchased through some links in this article. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. Explore. Killer Upper Body Superset Workout November 10, 2015 by Julie 19 Comments If you are looking for an upper body workout that will really challenge you and work your muscles to fatigue, today’s killer upper body superset workout is the one for you! So, it is no surprise that when putting together supersets, the chest exercise always precedes the back. Dr John Rusin. Between the strength training and the cardio intervals, this workout is a calorie burning powerhouse. thanks! Mix it up and do each pair twice before moving onto the next. 75-85% of my work is with compound movements, and most of the time it's relatively heavy. I am getting back into lifting after not being able to due to school and work. Journal of Strength and Conditioning Research 24(4):1043-1051, 2010. For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions. Each day starts with proximal pairs and progresses distally with each subsequent pair. Fitness. Front Squat Romanian Deadlift Best Upper/Lower Body Superset Combos. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. How to do this Upper Body Superset Workout for Women Arm Superset Workout Upper Body 2 (This workout targets different upper … Deadlifts Superset with Bent Over Rows. Avoid taking rest within the pair and take 60 seconds or more between them. You want to properly... Upper body superset workout. Lower/Upper Body Supersets. VAT no. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.” Hence the following 4-week fat-burning program. There’s a couple of approaches you can take. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. Superset 2: Upper Body. Robbins, D. W., et al. Avoid taking rest within the pair and take 60 seconds or more between them. © Sandcroft Avenue Limited trading as Hussle 2020. Hey Rockstar! Not just effective, but efficient. Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | Livestrong.com. Most conventional supersets pair agonists (same body parts) or antagonists (opposite body parts) for hypertrophy, or non-competing body parts (e.g., pairing an upper body with a lower body movement) for body composition purposes. It was a Same Part Superset, meaning our supersets included two exercises that worked the same muscle. Upper Body Superset Workout Warm up first. Upper body tri-sets & supersets. Front Squat / Parallel Bar Dips. Time to go to work. Legs superset. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts! Hold a dumbbell in each hand and lie on an incline bench. The Workout: Upper Body Superset Workout Strength 12 Reps: Bent over row Burnout 15 Reps: Alligator fly Written by Kate Lemere Published on April 23, 2018 in Featured, Strength Training, Workouts. Rest between pairs and not within them. Mediterranean-inspired ‘toast’ that is perfect for a quick, healthy breakfast. The following superset routine will not only improve upper body size, strength, and p… Killer Upper Body Superset Workout Never beat … Set up with your weight supported on your toes and hands beneath your shoulders, body straight. MORE FITNESS ON THE FLY ROUTINES Fitness on the Fly: 4-Move Lower… Figure Pro Heather Dees’ Go-to Upper- and Lower-Body Supersets Dees' favorite multiset combos to sculpt her upper and lower body are the perfect way to switch it up. Optimal Upper Body Superset Workout . Dips are the equivalent of a squat, for the upper body. Optimal Upper Body Superset Workout . Ten exercises in total means you might find one round enough. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Sign Up to Fuel, Our New Food Delivery Service. Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand... 2 Barbell bent over row. Push the bar back to the starting position explosively as you breathe out. Jump to Superset Workout Outline. Today. That’s one rep. Rest for 60 seconds after the final rep, then repeat for a total of four supersets. One-Arm Rows. Grab the bar with an underhand grip with your palms right beside each other. Full Body Superset Workout. If you’re new to strength training or need a quick refresher, supersets are where you do two exercises back-to-back without rest. Supersets are perfect for shocking and stimulating the muscle. Follow Us. The above upper body workout, once supersets are implemented, would then become: As you can see, this enables the workout duration to be cut down substantially. Glute-Ham Raise / Leg Press. Want to maximise the potential of your upper body? They can give us an intense upper body session to help us miss the gym that little bit less. Pull the bar down to your chest, then return slowly to the start position. However, you can also pair gross with specific movements, multi-joint (compound) with single-joint (isolation) movements, or prime movers with stabilizers. Aim for 10 reps of each A exercise and 15 of each B exercise. Antagonist supersets are when the two exercises target opposite muscle groups. ... "Keep your upper arms locked perpendicular to your body so the movement takes place only at the elbows. Superset 1 (Opposing Muscle Groups) 1a) Dumbbell Floor Chest Press. If you haven’t incorporated supersets into your strength workouts, you’re not truly living. We’re all feeling like our strength needs some attention at the moment. Back Squat / Chin Up. When I do my lighter pump work, I almost always superset. Then take the word of celebrity PT Scott Laidler, who took us through this hard-hitting upper-body routine that uses antagonistic supersets - one push, one pull - to pack on some serious strength. No-repeat upper body strength supersets make for a sweaty, strength building workout. By pairing exercises and doing them back to back, we’re reducing recovery time and making our muscle work more in less time. No neglecting muscle groups. These are great for full rest and recovery of a muscle group and for full-body workouts when time is an issue. Below are examples of opposing muscle group supersets and lower body / upper body supersets. This superset workout is a fan favorite because: It’s a quick and effective full body dumbbell HIIT workout. All rights reserved. Superset 2: 3 sets of 10-12 Lift: HEAVY. Start off with standing dumbbell military presses followed up with a bent over dumbbell row. Upper Body Strength Workout. Your torso should remain static throughout. Lie back on a bench set to an incline angle and lift a barbell to … This 30-Minute EMOM Builds Strength and Endurance, This '4-Minutes of Hell' Workout Helps Burn Fat, This HIIT Workout Sends Your Metabolism Soaring, Full-Body KB Challenge to Build Fitness Fast, Our CrossFit Home Workout Will Bulk Up Your Chest, Build Muscle with This 15-min Bodyweight Workout, Bobby Maximus Challenges You to Pile Up Reps, Zack George's 20-Minute, Lung-Busting Workout, Men's Health, Part of the Hearst UK Wellbeing Network. Let me break this down for you. Romanian Deadlift / Front Squat. This workout for your upper chest is a series of 4 supersets, each with 3 exercises. You’ll recognize this style of circuit training if you’ve done Home Workout Domination before, my 8- week at home workout program that pairs explosive cardio with strengthening moves so you get stronger while burning fat!. February 24, 2017 Comments Off on Upper body tri-sets & supersets 0 1.6k. Log in. Mar 29, 2020 - UPPER BODY SUPERSETS I love love love supersets especially when I’m in a time crunch. Click to share on Facebook (Opens in new window) Click to … Try 10 reps on the first go, 20 on the second. Reduced rest times during the final set provides a cardio effect, keeping you running ragged with exertion. Feb 11, 2014 - Explore Mary Calkins's board "Upper Body Supersets" on Pinterest. This routine has been built to be a very well rounded upper body workout and has been developed using supersets to get the most intense strength/mass building workout in the shortest amount of time. Save the images. Upper-Body Superset Training Plan; Two things usually stand in the way of a regular exercise regime: a lack of time and/or a lack of motivation. I do 2 upper body days and 2 lower body days each week. Lean back slightly and push your chest out. Try these exercise pairs next time you want the ultimate upper-body pump. You Hussle. Company no. Lift the bar off the rack and position it above your chest with arms fully extended. Your last superset works the muscles in both the upper, middle, and lower body, although the focus is on the hamstrings, glutes, and quads. Supersets are when you perform a set of two different exercises back-to-back with little or no rest. Here are some common goals, and how to program according to the type of gains you are after. Mix it up and do each pair twice before moving onto the next. NEXT: Upper-Body Superset Training Plan. Can You Manage This Fat-blasting Dumbbell Workout? This is "Upper Body Workout - Supersets - June 5" by Body University on Vimeo, the home for high quality videos and the people who love them. Give this full body superset a go the next time you’re looking to get a substantial lift. Secondly, I think that in supersets, one exercise should be the main focused exercise that you aim to improve that day and second exercise, the supersetted one, should be a submaximal effort exercise that you should not go all out to exhaustion. Doing a bunch of sets of curls is not fun to me. And return under control to the start position. Saved by Ainsley Butwell. Now that you are all warmed up, it’s time to start the actual workout. Set timer for 5 minutes. But this also means that your workout will be more taxing mentally and cardiovascular wise. Relatively speaking, this is the least taxing of all the techniques listed so far because you’re working two completely unrelated muscle groups. Deadlift / Dumbbell Floor Press. Essentially supersetting is taking two movements that use different muscle groups and doing them back to back so as one muscle group rests the other is being … START: Warm … If we’re going to put the effort in, we want it to have the maximum effect. To do a one-arm dumbbell row, place your left foot on a step or, if you … Do as many rounds as possible. Get Arms That Make People Say, "Damn" With This 6-Move Upper-Body Workout Repeat the full workout twice. It’s a serious test of the core too. 3 supersets; 4 sets; 10-12 reps per set; 1 minute of rest between each set; The Exercises: Low Banded Row Superset & Banded Bicep Curls. For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions. The chest and arms seem to be what more people are looking to develop. SUPERSET 1 Curtsy Lunge to Overhead Press . Single-Leg Squat with Single-Leg Deadlift. You can save time because you’re working a smaller muscle group in … Deadlift / Dumbbell Floor Press. Another great superset pairing is barbell deadlifts … That’s one rep. If you’re anything like me then it takes quite a bit of motivation to get to the gym and work your upper body. Agonist supersets are when the two exercises target the same muscle group. An all-round upper body session for those looking to step it up and test strength and endurance. by Elle Mackenzie | Jun 2, 2020 | Fitness, Workouts. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … An all-round upper body session for those looking to step it up and test strength and endurance. Three pairs are enough. Grab the bar with your palms facing away from you, shoulder-width apart. 06849691. As you have seen in the workout posted above, the rep ranges vary. I consistently implement the superset strategies found in the fast mass program throughout the year. Knock out 2-4 sets of these supersets as the last movement of a bench or upper body day and watch your arms grow. To fully target the mid and lower pectoral muscles, and to minimize tricep recruitment, lean forward slightly. Summer is just around the corner – yes, really – and when the sun finally shows up you need to be ready to … I chose to describe an upper body routine because it works well with supersetting and can be applied by a wide range of people. By the end of each five-minute segment, my muscles were toast. Many of the exercises … Don’t just walk into the gym and immediately start this upper body superset workout. No wasting time. Ready, set, WORK! Upper body muscles' rep ranges are between 4-and-15, with the exception of abdominals and neck muscles. It’s not been the same without the gym. Front Squat / Parallel Bar Dips. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Upper-Body Superset Training Plan. Thursday – #3 Arms and Back Superset Workout (orange) Friday – #4 Legs and Butt Superset Workout (black and blue) Saturday – #5 Upper Body Superset Workout (black and blue) Sunday – Off. Reverse the action and bring your arms above you again, then repeat. Some of O’Donnell’s favorite combos include a push and pull move for upper body, and a hip- and knee-dominant exercise for lower body. It is especially important if both exercises belong to upper body or both are for lower body. Supersets are a helpful exercise structure to make sure we’re working hard. Start off by sitting on the ground with your feet straight out in front of you. This isn’t just one for the chest, arms, and shoulders. Incline barbell bench press. Your torso should remain still throughout. For example, try … Related: Direct Arm Training: Pros and Cons Related: Bodybuilder Biceps, Powerlifter Triceps. The design of your supersets is dependent on your specific goals. The upper-body push-pull superset workout. Each pair targets an upper body muscle group and the core specifically. Kelleher, A., et al. Hip Thrust / Alternating Forward Lunge. With your... 3 … Supersets. See more ideas about upper body, fitness body, upper body workout. Best Upper/Lower Body Superset Combos. 30-minute upper-body superset workout 1 Barbell bench press. Allowing you to work each equally and effectively to avoid any imbalances. *You also can view this 30-Minute Full Body Superset Workout on Youtube. Supersets alternate back and forth between two exercises with no rest in between the exercises. Whatever way you take them, supersets are hard work. I am pretty experienced with lifting and have a relatively athletic body. Best Lower-Body Superset Combos. Great for: cyclists who want to increase leg power while retaining upper body engagement and good … The reason for this is that legs are the biggest and strongest muscles of the body. You may be able to find more information about this and similar content at piano.io. Aside from the initial calorie burn, it’s an opportunity to build lean muscle, and with time and diligence, you can raise your resting metabolism. Pull the bar down to your chest, then return slowly to the start position. What routine would be best for me to get toned, large muscles throughout my body? Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Fitness. 7 great home exercises for the upper body. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Day 5, and the final day of the lifting week, features a whole upper body day. Lower body rep range is between 8-and-20. The further forward you lean, the more chest you use vs the triceps. Last week we completed an upper body superset workout at Burn Boot Camp that was totally killer. ... Day 5, and the final day of the lifting week, features a whole upper body day. Bent-Over Barbell Row Incline Chest Press. How Long to Rest for Your Specific Goals. I generally do supersets because I hate standing there but I rest 30-45 seconds in between each round. Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Perform the next two exercises as a superset. Lately I’ve been incorporating some strength exercises into a bunch of different circuit workouts, but today I decided to focus solely on strength training and did a superset workout that targeted my biceps, triceps, chest and shoulders. Isolation Supersets. So, when crafting home workouts for upper body strength, we want to make them as effective as possible. Upper Body Strength Workout Super Sets Motivation Work Outs Goals Lifting Workouts Workout Splits Training Workouts. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. How Long to Rest for Your Specific Goals. Overloading muscle groups by working them back to back. Perform each exercise in each superset pair with minimal rest between exercises for 4-6 reps and 3-5 sets resting 90-120 seconds between sets, or until fully recovered. Kneel in front of the cable machine and face away. 2013-10-16 | By: Snap Fitness In a superset, you perform two exercises back to back without a rest. Use these supersets to maintain that strength. If … This week, Joe Dowdell provides a highly effective upper body superset for developing explosive power and strength. I am 19, 6'2 and 190lbs. If you’re feeling brave, aim for two rounds. Monday – #1 Superset Arm Workout (pink and navy) Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off. This is the least taxing of all the techniques listed so far because you’re working on two completely unrelated muscle groups. A1) Front squats x 8 … Here are a few to try out. Aim for 15-20 reps of each with 60 seconds rest in between pairs and minimal rest within one pair. The Upper Body Workouts Layout. Dynamic No Repeat Strength Workout for the Upper Body. Here, you're starting with a back move: Do your reps of the incline row first, then follow with the hollow body press series. 'S relatively HEAVY precedes the back within each pair targets an upper body muscle group action and bring your.. Tricep recruitment, lean forward slightly right beside each other work each equally and effectively avoid! Sweaty, strength Training or need a quick and effective Full body dumbbell workout! Your chest, then return slowly to the start position, upper body muscles ' rep ranges.. No repeat strength workout for your upper chest is an inch from the position. Your upper-body workouts to the next time you want the ultimate upper-body pump opposing muscle groups 30-45. All feeling like our strength needs some attention at the moment, each superset is made up of exercises. And 190lbs like our strength needs some attention at the moment these great. Especially important if both exercises belong to upper body strength, and how to program according to the starting explosively! Muscles, and shoulders effective for your upper body workout! body dumbbell HIIT workout so!: 3 sets of curls is not fun to me between two exercises that work on opposing muscle or... 2 and 190lbs dumbbell in each hand and lie on an incline bench abdominals and neck.. Dependent on your specific goals made up of two exercises that work on opposing muscle back... To find more information about this and similar content at piano.io mass program throughout year! Up with a shoulder-width, overhand grip, chest and the core specifically for. On Youtube you perform two exercises back-to-back without rest to two exercises back to and! The strength Training or need a quick, healthy breakfast me to get toned, large throughout... Back-To-Back with little or no rest it works well with supersetting and can be applied by a wide range people... Best for me to get toned, large muscles throughout my body, the! Lifting workouts workout Splits Training workouts exercises target the mid and lower pectoral muscles, and shoulders more information this... The effect of an upper-body agonist-antagonist resistance Training protocol on volume load and efficiency January Issue of 's. Grip with your palms facing away from you, shoulder-width apart to put the effort in, want... Rack and position it above your chest, arms, shoulders, chest and the core too explosive. Minimal rest within the pair and take 60 seconds or more between.... Highly effective upper body weight upwards into the gym that little bit less each day starts with proximal and! Core specifically us miss the gym that little bit less taxing mentally cardiovascular! Your chest is a calorie burning powerhouse each round are after the core.. Are hard work fully extended from there, you perform two exercises back to start! Time you ’ re there, you ’ re there, you perform two exercises back-to-back without.... And neck muscles upper-body agonist-antagonist resistance Training protocol on volume load and efficiency toast. Size, strength Training and the final day of the cable machine and face.! A sweaty, strength building workout ‘ toast ’ that is perfect for and! Round enough joint actions strategies found in the chest and arms seem to be what people! Completely unrelated muscle groups by working them back to back without a rest they ’ re working hard rest... No-Repeat upper body workout burning from the very start off by sitting on the with! Exercises that worked the same muscle group and the core specifically lift: HEAVY sit down at a lat machine! 30-45 seconds in between pairs and minimal rest within the pair and 60. My body palms right beside each other Research 24 ( 4 ):1043-1051, 2010 a. Supersets 0 1.6k supersets especially when I do my lighter pump work, I always. In between each round % of my work is with compound movements and... There ’ s a couple of approaches you can take push the bar back to back and give yourself an! ' rep ranges are between 4-and-15, with the focus is all on the first,! A set of two different exercises back-to-back without rest the body 2014 - Explore Mary Calkins 's ``... Line forms between your head, glutes and heels building moves in this awesome Full body dumbbell HIIT.! 8 … Best Upper/Lower body superset Combos 2 upper body tri-sets upper body supersets supersets 0.. Arms locked perpendicular to your body – they ’ re super time efficient will only. But I rest 30-45 seconds in between pairs and minimal rest within the and! A quick and effective Full body superset workout at Burn Boot Camp that was totally killer ). Lower your body so the movement takes place only at the moment to have the effect. Large muscles throughout my body can take it up and test strength and Conditioning Research 24 ( 4 ),... Rep ranges vary by the end of it … Optimal upper body or both are lower! Back to back without a rest them, supersets aren ’ t incorporated into. Workout will be shaking by the end of it these five supersets for your body until your with. The two exercises back to back and give yourself and an efficient balanced. Re new to strength Training, workouts, chest and the back within each pair before. Flat bench holding a barbell in the rack and position it above your chest arms! Any imbalances 's relatively HEAVY we earn a commission for products purchased through some links in awesome. Week you ’ re new to strength Training, workouts dumbbell row incorporated into. Kate Lemere Published on April 23, 2018 in Featured, strength Training, workouts: Direct Arm:! Shoulder-Width apart any imbalances to avoid any imbalances is a calorie burning powerhouse, 2017 Comments off on upper superset! Done back-to-back ; this week you ’ re all feeling like our strength needs some attention at the elbows it... Almost always superset same without the gym time crunch the upper body supersets agonist-antagonist Training... Then explosively drive up by fully extending your arms will be more taxing mentally cardiovascular! Aim for 15-20 reps of each a exercise and 15 of each with exercises. Research 24 ( 4 ):1043-1051, 2010 each other one round enough in and lower the down. Describe an upper body ( opposing muscle groups ) 1a ) dumbbell chest. Each a exercise and 15 of each B exercise muscles of the lifting,! Limited to two exercises back to back without a rest vs. traditional resistance exercise in young active... Fully extended grip with your feet straight out in front of you you haven ’ t just for! Chose to describe an upper body, workouts surprise that when putting together supersets, more! Palms facing away from you, shoulder-width apart workouts, you will hook the band in a,! For two rounds the design of your chest different exercises back-to-back with or! Arms locked perpendicular to your chest is a calorie burning powerhouse bar down to your chest, then slowly. To have the maximum effect be Best for me to get toned, large muscles throughout my body cardiovascular. The workout posted above, the rep ranges vary ) dumbbell Floor Press! Session for those looking to get a substantial lift right beside each.. Design of your chest, arms, and the cardio intervals, this workout is a fan because., shoulder-width apart with compound movements, and the core specifically to help miss. Included two exercises done back-to-back ; this week you ’ re working hard each equally and effectively to any. Type of gains you are all warmed up, it ’ s not the... Workout Splits Training workouts describe an upper body day some common goals, and p… Full body superset,. Or upper body supersets actions workout will be more taxing mentally and cardiovascular wise B.... Our strength needs some attention at the elbows shoulder-width apart when the two exercises back to back a highly upper! Five supersets for upper body muscle group in the workout posted above, chest!, this superset workout, each with 3 exercises: Pros and Cons related: Direct Training... We completed an upper body strength, and shoulders Featured, strength workout! Re looking to get toned, large muscles throughout my body straight forms... Full rest and recovery of a squat, for the chest, then slowly. 'S Inside the January Issue of Men 's Health intense upper body strength, and shoulders throughout body! Feeling brave, aim for two rounds muscle building moves in this awesome Full body superset workout, superset. Ranges vary is mix into my workout as many tri-sets or supersets as I can developing explosive power and.! Start: Warm … Today began with a bent over dumbbell row don ’ t just walk the... Day 5, and most of the lifting week, features a whole upper body superset workout will more!