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Superset Uppper Body Workout Warm up with light cardio or a warm up set of each exercise Perform each exercise in the superset or tri-set one right after the other with no rest between exercises End with a light cool down and stretch Beginners: Perform one set of each exercise Intermediate/Advanced Exercisers: Complete all exercises in each super or tri-set, rest, then repeat 2 or 3 more times. Check with your doctor before you begin any exercise routine Tri-Set 1:  Pushups, Chest Press and Chest Flies   Pushups: Get in pushup position (on knees or toes) and keep the abs in as you perform 12-16 pushups using good form. Chest Press:  Head over to the bench and grab your barbell or dumbbells.  Begin with the weight straight up over chest.  Bend the elbows and lower arms no lower than shoulders, wrists straight. Lift back to start and repeat for 16 reps, 2 counts up and 2 counts down. Chest Flies:  Put your weights down and pick up a lighter weight for flies.  Begin with arms straight up over chest, palms facing each other but not touching.  Slowly lower arms down to the sides, no lower than shoulder lever, keeping the elbows slightly bent.  Contract the chest to pull arms back to start and repeat for 16 reps, 2 counts down, 2 counts up       Pushup (on knees or toes)       Chest Press (2 counts up, 2 counts down)   Chest Fly (2 counts up, 2 counts down)       Pushup (on knees or toes)       Chest Press (2 counts up, 2 counts down)   Chest Fly (2 counts up, 2 counts down)    Dumbbell Row Pullover Reverse Fly Tri-Set 2:  Bilateral Dumbbell Row, Pullovers, Reverse Flies DB Row (lats):  Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor (or higher, if it hurts your back).  Keep abs contracted to protect the back and bend arms, pulling elbow up to the rib cage while contracting the lat muscles.  Lower and repeat.  Do this one arm at a time if you find this too hard on your back. DB Pullover (lats and chest):  Now choose one heavier dumbbell and lie faceup on a step or bench, holding the dumbbell straight up overhead.  Keeping your back against the bench and using control, slowly lower the weight behind your head, arms slightly bent, until you're level with the bench.  Squeeze your back to pull the weight back up to start Bent over Reverse Flies (upper back):  Now choose lighter dumbbells (3 or 5lbs for beginners) and bend over from the waist until back is flat and parallel to the floor, holding the weights straight down, palms face each other.  Keeping elbows slightly bent, squeeze the shoulder blades together & raise the elbows up towards the ceiling, stopping at shoulder level.  Lower back down and repeat.   Tri-Set 3:  Overhead Press, Upright Row, Lateral Raise Overhead Press:  Stand with feet hip-width apart, knees slightly bent, abs in, weights in hand.  Begin by bringing the weights up next to ears, palms face out.  Contract the shoulders to lift the weights straight up and slightly forward (you should see them out of the corner of your eye).  Lower back down to shoulder level and repeat. Upright Row: Put the weights down (bend your knees!) and pick up a barbell (or more dumbbells if you don't have a barbell).  Hold the bar with palms facing in, hand a few inches apart.  Bend the elbows and bring the weight up towards your chin, elbows above the bar.  Lower back down and repeat. Lateral Raise: Stand or sit, holding weights with arms bent, elbows at 90 degree angles, palms facing each other.  Keeping elbows bent, contract shoulders to lift arms straight out to the sides to shoulder level.   Lower and repeat. (You can also do this with straight arms, which is more difficult) Overhead Press Upright Row Bent Arm Lateral Raise     Barbell Curl   Hammer Curl SuperSet:  Barbell Bicep Curls, Hammer Curls  Barbell Bicep Curls:  Hold weights  in hands, palms facing out, elbow slightly bent.  Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth.  Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.  If you find you're swinging the weights to get them up, lower the weight and slow down. Hammer Curls:  Stand with feet planted, torso straight and abs in and hold weights at sides, palms facing thighs.  Bend elbow, bringing weights towards the shoulders in a curl and lower back down.  Keep your elbows next to your torso but don't prop them on your waist to help you lift the weights.  That's called cheating. SuperSet:  Tricep dips, kickbacks  Dips:  Find a chair or solid object and sit on it with hands next to hips.  Move hips in front of chair and, keeping butt close to the chair, bend the elbows and lower a few inches.  Don't sink into the shoulder or lower past 90 degrees.  Do a whole bunch and get ready for your last exercise. Tricep Kickbacks:  Stand with fit hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight).  Begin with elbows bent and pulled up to ribcage.  Tighten the triceps and straighten the elbow, bringing weights up behind you.  Lower back down and repeat.    Dips Kickbacks