Free Workout Guides

This freeweight Upperbody workout should fatigue and shock the upperbody muscles after 3 sets of specific exercise. Supersetting involves completing a set of an exercise, then without rest completing another set of another exercise. Resting for 45 seconds. The benefits of this is an increased heart rate which means more movement of the fluid in your muscles, more energy, more burn out and time used effectivly.

5 Minute warm up on bike, Treadmill or Elliptical

Flat Bench Press x12
Bent over one arm pull x12

Complete 1 set of each, then rest 45 seconds. 3 sets

Shoulder Press x12
Bicep Curl x12

Complete 1 set of each, then rest 45 seconds. 3 sets

Inclined Fly's on Bench x12
Tricep press behind head x12

Complete 1 set of each, then rest 45 seconds. 3 sets

Bent over Reverese Dunbells Raise x12
Front Raise x12

Complete 1 set of each, then rest 45 seconds. 3 sets

Lateral Dunbell Raises x12
Forearm Curls x6 Curling Backhand x6 Curling Forehand

Complete 1 set of each, then rest 45 seconds. 3 sets

Hold Barbell to Chest on Decline bench 3x12 Sit-ups

Workout Complete.