Upper Body Superset Workout

Who doesn’t love a great upper body workout, right? Right!

Especially now that the summer months are upon us, I’m pretty sure it’s fairly common for us ladies to want to make sure our arms are lookin’ good in those cute tanks and tees.

So for that reason, I decided to put together a little upper body workout focusing on the bi’s, tri’s, and shoulders…

biceps triceps and shoulders workout

The workout is made up of three supersets, with each one focusing on a different muscle group.

The first move listed in the superset is a balance and stability move; this move utilizes either a Bosu or stability ball and will force you to keep your core muscles engaged through the duration of the exercise. For this exercise you should choose a weight where you are able to perform about 15-20 reps.

The second move listed in the superset is a basic strength move. For this exercise, you should choose a slightly heavier weight that will allow you to perform about 8-10 reps while still maintaining proper form.

Complete each superset 3x, moving quickly in between each set. Take a few minutes to rest in between each superset before moving on to the next.

Superset 1: Biceps

Alternating Dumbbell Bicep Hammer Curls on Stability Ball with 1 Leg Up

Dumbbell Bicep Curls on Incline Bench (face down)

Superset 2: Triceps

1 Dumbbell Tricep Extension on Bosu Flat Down

Bent Over Dumbbell Tricep Extension

Superset 3: Shoulders

Kneeling Dumbbell Shoulder Press on Stability Ball

Alternating Dumbbell Shoulder Front Raise

Optional Third Move: Dumbbell Shoulder Side Raise


Photo/Video Demonstrations

Superset 1

hammer curlbicep curl

Superset 2

triceptricep extension

Superset 3

 front raiseside raise

Have fun sculpting those super hot arms of yours! Winking smile


  1. says

    Ooh! Looks like a great upper body workout!
    BTW, guess who I saw in Fitness magazine while I was treadmilling this morning… YOU :D. That’s so cool (even though I’m sure it’s old news for you).
    michelle kim recently posted..Good Enough


  1. […] on the treadmill doing some intervals, and then followed it up with a slightly altered version of this upper body superset workout. Felt great to lift the weight again…it’s been a while. Once I was done with that, I made […]

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