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

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)

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.

Find more of Jennifer on:

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Facebook: JenniferAndrewsIFBBPRO

Twitter: @finefann

Instagram: @jenniferandrews3 & @finefannyfitness

E-mail: finefannyfitness@hotmail.com

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