I tend to do my strength workouts in supersets, working with 2 or 3 exercises, then repeating the whole thing 2-3 times. If the weight is heavy, I’ll typically do 8-10 reps, and when using lighter weights, I try to crank out between 12 and 15! Adjust for your fitness level.

Note: I am not a personal trainer – these workouts are based on my own experience. If you’re unsure about correct form, be sure to ask a professional!

Workouts in previous posts:

Other workouts (pick and choose whichever moves you like):

Set 1: Mainly biceps and triceps

3x:

  • Barbell curls, standing on the BOSU (either side facing up). This also recruits core muscles which help to stabilize.
  • Triceps dips – This can be done with hands on the edge of a bench, with knees bent (beginners) or straight (harder). To make it more challenging, put your feet up on a step or another bench.

3x:

  • Assisted chin up (narrow grip) – Adjust the weight to as much of your body weight as you need to be supported. Using the other handles and altering your grip will work the muscles in the back.
  • Push-ups with a medicine ball – Get into pushup position, with one palm on the floor and the other on top of a medicine ball. After each push-up, roll the ball to the opposite hand, push up, and roll it back.

3x:

  • Overhead tricep extension – Can do this with dumbells in each hand, or using a cable machine
  • T-bar bicep curl – Attach A straight bar to bottom of the cable machine. Stand facing the machine and curl up, keeping elbows at sides.

Set 2: Back and Chest

3x:

  • 10x dumbell bench press – laying on bench
  • 12x barbell bent-over row

3x:

  • 12x dumbell row (right side) – right knee kneeling on bench
  • 12x dumbell row (left side) – left knee kneeling on bench

3x:

  • 10x chest flyes – laying face-up on bench, dumbells in each hand

3x

  • 12x lat pull-down
  • 10x flyes – facing down on stability ball, back straight, light dumbells in each hand

Set 3: Total Upper Body

Using a lat pulldown machine and cable machine, 3x:

  • 12x lat pulldown
  • 12x triceps pull-downs (on cable machine with rope attachment, anchored at the top)

Using cable machine, 3x:

  • 12x biceps curl (with the flat bar attachment, anchored at the bottom)
  • 12x overhead triceps extensions (using the rope attachment, anchored at the top)

Using a barbell and 2 dumbells, 3x:

  • 12x bent-over rows (with barbell, squeezing shoulder blades together on each rep)
  • 12x chest flys (laying on bench, facing the ceiling, 1 dumbell in each hand)

Using a barbell and 2 dumbells, 3x:

  • 12x face-down reverse chest flys (bench angled at 45 degrees, facing down, 1 dumbell in each hand)
  • 12x barbell bench press (face-up on bench) You can vary the muscles you work in your chest with this move by changing the incline of the bench.

Set 4: Upper Body + Cardio

This workout can be altered depending on your fitness goals. If you’re looking to build muscle, use heavier weights, more sets, and fewer reps (for example, 4 sets of 8-10 reps). If you’re looking to tone, use lighter weights and more reps (for example, 3 sets of 12-15 reps). After each set (eg. 10 spiderman push-ups and 10 dumbell bench presses), take 1 minute rest. Repeat for desired number of sets, then do jump squats. Move on to the next pair. ,An example for heavier weight training is below:

4x:

  • 10 Spiderman push-ups: Similar to a regular push-up, but when you lower to the ground, bring right knee to right elbow. Straighten right leg as you push back up, then repeat, this time bringing left knee up to left elbow.
  • 10 Dumbell bench presses (Lying on a bench, facing ceiling, holding a dumbell in each hand)
  • 1 min rest

20 jump squats

4x:

  • 10 Incline push-ups: Do a regular push-up, but place hands on an inclined surface such as a bench or bar mounted on a squat rack.
  • 10 Dumbell chest flys (Lying on a bench, facing ceiling, holding a dumbell in each hand)
  • 1 min rest

20 tuck jumps

4x:

  • Decline push-ups: Do a regular push-up, but place feet on an inclined surface such as a bench or step.
  • Barbell biceps curls (Holding a barbell or EZ-bar in your hands, keeping upper arms tight and close to your body. Careful not to swing the weight – your back shouldn’t be moving!)
  • 1 min rest

20 jump squats

4x:

  • 10 Kneeling dumbell rows (each side)
  • 10 Triceps dips with single leg
  • 1 min rest

Finally, finish with as many tuck jumps or jump squats as you can!