Upper Body Tri-Set Challenge Workout

Pump It Up

This upper body challenge is an intense mix of exercises designed to target the muscles of your chest, back, shoulders, biceps, and triceps in new ways.

For each muscle group, you'll do a tri-set - three different exercises performed one after the other. You'll then rest that muscle group by doing a tri-set for a different muscle group, making this a fast-paced, intense workout.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

Various weighted dumbbells, a barbell, an exercise ball, and a step or bench.

How To

  • Warm up for 5-10 minutes with light cardio or lighter versions of the exercises below
  • Perform the exercises in each tri-set one after the other with little or no rest in between.
  • Use enough weight or resistance so that you can ONLY complete the suggested number of reps
  • Do one set of each tri-set for a shorter workout, or repeat for a longer workout

Tri-Set 1 - Pushups

Pushup
Pushups on the Toes. Paige Waehner

On the knees or toes, do 16 pushups.

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Y Chest Press

Y-Chest Press
Paige waehner

Lie on a bench and hold medium-heavy weights with elbows bent. Straighten the arms and press the weights up and out at an angle into a y-shape. Bring the weights together over the chest, lower and repeat for 12 reps.

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Low Flies and High Flies

Low Flies and High Flies. Paige Waehner

Lie on a bench and hold medium-heavy weights over the chest.

  1. Lower the arms out to shoulder level, elbows slightly bent.
  2. Bring the weights back up, but at a lower angle so that the weights are over the hips.
  3. Lower the weights back down in a fly.
  4. Then lift them back over the chest.

Continue alternating a regular fly with a low-angle fly for 12 reps.

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Tri-Set 2 - Hammer Curls with a Power Squat

powerhammercurls.jpg
Paige Waehner

Hold weights in both hands and swing them back slightly, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 12 reps.

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Barbell Curls

Barbell Biceps Curls
Paige Waehner

Hold a heavy barbell with hands shoulder-width apart. Contract the biceps to curl the weight towards the shoulder, keeping the wrists straight. Lower and repeat for 12 reps.

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Concentration Curls

Concentration Curl. Paige Waehner

Sit on a step or bench and hold a heavy weight in the left arm, elbow propped on the inside of the left thigh. Contract the bicep to pull weight towards the shoulder. Lower and repeat for 12 reps before switching sides.

Rest for 30-60 seconds and Repeat Tri-Set 1 and Tri-Set 2 or move on to the next Tri-Set.

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Tri-Set 3 - Barbell Row

Barbell Row
Paige Waehner

Hold a barbell in front of the thighs, tip forward to about 45 degrees (back flat) and squeeze the back to pull the barbell towards the belly button. Release and repeat for 12 reps.

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One-Armed Row

Dumbbell Row One Arm
Dumbbell Row One Arm. Paige Waehner

Place left foot on a step or the knee on a weight bench.

Support the body with the left hand as you hold a heavy weight in the right hand, hanging the weight down towards the floor.

Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 12, then switch sides.

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Reverse Flies

Reverse Fly. Paige Waehner

Hold medium-heavy dumbbells and begin seated, bent over with arms hanging down and weights under the knees. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Lower and repeat for 12 reps.

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Tri-Set 4 - Overhead Barbell Press

Overhead Barbell Press
Overhead Barbell Press. Paige Waehner

Hold a barbell straight overhead with hands wider than shoulders. Bend the elbows, lowering the bar to about eye-level. Press up and repeat for 12 reps.

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Upright Row

Upright Row
Paige Waehner

Hold a barbell straight overhead with hands wider than shoulders.  Bend the elbows, lowering the bar to about eye-level.  Press up and repeat for 12 reps.

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Incline Lateral Raise

Lateral Raise on the Ball
Lateral Raise on the Ball. Paige Waehner

Lie with your left side resting on the ball, left knee on the floor for support and the right leg straight. Holding a medium weight in the left hand, lift the arm up to shoulder level, keeping the elbow slightly bent and the wrist straight. Lower and repeat for 12 reps before switching sides.

Rest for 30-60 seconds and Repeat Tri-Set 3 and Tri-Set 4 or move on to the next tri-set.

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Tri-Set 5 Skull Crushers

Skull crushers
Paige Waehner

Lie down, holding a barbell straight up, hands shoulder-width apart. Bend the elbows, lowering the weight towards the forehead. Press up and repeat for 12 reps.

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Triceps Extensions

Tricep
Tricep. Paige Waehner

Sit on a ball or chair and hold a heavy dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight.

Bend the elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears.

Contract triceps and straighten elbows to beginning. Repeat for 12 reps.

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Dips

Dips
Paige Waehner

Sit on a chair or bench and balance on your arms, moving backside in front of the step with legs straight. Bend the elbows and lower, keeping the shoulders down until elbows are at 90 degrees. Repeat for 12 reps.

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Tri-Set 6 Ball Exchange

Ball Exchange
Paige Waehner

Lie on the mat and place the ball between the feet. Lower the arms and legs as low as you can without arching the back, then bring them back to the middle, taking the ball in the hands. Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 12 reps.

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Ball Crunch

Ball Crunch
Paige Waehner

Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. Lower and repeat for 12 reps.

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Plank

Plank
Plank. Paige Waehner

Get into a plank position, on the forearms and knees or toes and hold for 30 seconds.

Rest for 30-60 seconds and Repeat Tri-Set 5 and Tri-Set 6 or you're done!

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