Short on time and looking to work your upper body? This workout uses heavy weight and a superset for an efficient way to hit your chest + triceps in 30 minutes!

Quick (1)

5X5 Barbell chest press–enough weight (challenging) for 5 reps with proper form
3X10 Barbell incline chest press
3X10 Dumbbell chest flys
3X10 Triceps supersets:
-EZ bar lying triceps extension (AKA skullcrushers)
-EZ bar narrow grip triceps press
-Dumbbell single-arm triceps kickback (10 reps on each arm)

The last superset can be performed using one EZ bar and one dumbbell, on one bench. It flows really well from lying down with the bar to bent over the bench with the dumbbell. Your triceps will already be a little fatigued from the chest presses, and this superset gets them burning really good. You’re also hitting all three heads of the triceps muscles with this workout.


Note 5X5=5 sets of 5 reps, 3X10=3 sets of 10 reps, etc.
Note Superset is when you perform one exercise right after the other without resting. A superset of 3X10 means 3 sets of 10 reps of each of the exercises.
For guidance and instruction on proper and safe performance of an exercise, consult with an exercise professional.

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