Buddy Up for Upper Body Supersets

Train with a Friend for Maximum Results

In last week’s article, “Buddy up for success,” we discussed the benefits and steps of having a workout buddy. A lower body workout program was also provided. Below you will see a “Buddy Up” upper body workout that you can do by yourself or with a partner. The workouts are set up as supersets, which allow you to work continuously, keeping the heart rate elevated as well as minimizing time.

Superset: Alternate exercises (switch back and forth with your partner). When creating your program, it is a good idea to pick two exercises that you can perform close together. That way, you can keep an eye on each other and switch faster.

Buddy Up Upper Body Workout


4×15 cable rope biceps curls

4×15 cable straight bar triceps pushdowns


4×15 standing dumbbell biceps curls

4×15 triceps dumbbell kickbacks


4×15 push-ups

4×15 incline flyes


4×15 side lateral raises

4×15 wide-grip pulldowns


4×15 dumbbell or barbell frontal raises

4×15 seated narrow cable rows

50 high punches in horse stance

50 standard punches in horse stance

50 low punches in horse stance

As you get stronger, create a workout split and add another upper body day. When you decide to split, try increasing to 3-4 exercises per body part. For example:

Day 1: biceps and back (3-4 exercises for each)

Day 2: legs

Day 3: shoulders, chest, triceps (3-4 exercises for each)

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

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