Workout Details

  • Duration: 23 Minutes
  • Calorie Burn: 150-300
  • Difficulty: 4/5
  • Equipment: Bench, Dumbbell, Exercise Band
  • Training Type: Strength Training, Toning
Body Focus Upper Body

At Home Upper Body Workout - Comprehensive Superset Upper Body Workout


Trying to get a good strength training workout at home can be difficult especially if you don't have access to a lot of equipment. We have tried to keep the equipment to a minimum in this one but you will still need a bench or chair and a set of dumbbells, or some other type of weighted object (even a bag full of books would work). We have tried to do as many of these exercises using bodyweight as we can. Some muscle groups like the biceps, latissimus dorsi and rhomboids, are very difficult to target without the use of some kind of extra equipment like a pull up bar or straps, or dumbbells. So we have used dumbbells in this video because most people have better access to them than say a suspension trainer system, olympic rings or a pull up bar (which most people are not strong enough to use even if they do have them).

With this routine we are using a superset style program where we match two antagonistic muscles together, (muscles that work against each other) so while one is being used the other can rest. This allows us to move through a strength training routine much more quickly than a traditional set up of one exercise at a time with 1 to 5 minutes of rest in between each of three sets before moving on to the next exercise. As you can see the traditional workout style takes much more time.

We will be doing three sets per exercise and will be doing 10 repetitions per set. Two antagonistic exercises will be done back to back in an alternation fashion until three sets of each are complete. As soon as you are done move on to the next two exercises. The break in between exercises should be anywhere from as fast as you can move from one exercise to the next, up to a 2 minute break maximum. Between each group of two exercises you can take up to a 5 minute break if needed but again try to keep the time limit as short as possible to achieve a higher calorie burn and a shorter overall workout time.

As with any workout that uses extra weight/equipment it is difficult to determine an average calorie burn that will fit well with everyone, so take the calorie estimates given here as only a very loose example, as you could be much higher or lower depending on your body weight, the amount of extra weight you use, and the level of difficulty you use for each body weight exercise. With that said, this workout can easily burn an average of 6 calories per minute on the low end and 13 calories per minute on the high end. Your total calorie burn for this routine is going to be 150 - 300 calories for this 23 minute strength training program.

Warm Up:
Arm Circles
Overhead Press and Pull
Arm Cross Swing
Chest Press and Pull

Strength Section:
Push Up (Feet on Bench/Chair)
Bent Over Dumbbell Row (Wide)

1/2 Military Push Up (Feet on Bench/Chair)
Dumbbell Pull Over

Tricep Dips (off Bench/Chair)
Bicep Curl

Cool Down:
Overhead Tricep Stretch
Arm Cross Stretch
Wall Chest Stretch
Wall Shoulder Stretch
Bent Over Deltoid Stretch