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
Superset:
4×15 cable rope biceps curls
4×15 cable straight bar triceps pushdowns
Superset:
4×15 standing dumbbell biceps curls
4×15 triceps dumbbell kickbacks
Superset:
4×15 push-ups
4×15 incline flyes
Superset:
4×15 side lateral raises
4×15 wide-grip pulldowns
Superset:
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)
