Written and Programmed by Rita Catolino, B.A., Health and Fitness Expert, Certified Trainer, and Best-Selling Author
Demonstrated by Lisa Oberbichler
photography by Paul Buceta
This workout utilizes all upper-body muscles and push-pull motions, with a focus on compound movements, while incorporating some accessory work. It is suitable for all stages, depending on the resistance level used. The rep range is great for those looking to increase muscle mass over time. Work it into your training plan two times per week.
The WORKOUT
Based on supersets and trisets, this routine allows you to get the most bang for your buck in the gym (ideal when short on time).
Equipment
Dumbbells, a Bench, Resistance Bands, BOSU® Ball
Total time
45 to 60 Minutes
1 SUPERSET
1a) Dumbbell Bench Press (not shown)
4 sets x 8-12 reps, Rest Time: n/a
Lying with back flat on a bench, hold two dumbbells at a 90-degree angle. Press dumbbells up over top of chest until they come together. Lower back down. Repeat for reps, then move into 1b.
1b) Dumbbell Bent-Over Row
4 sets x 8-12 reps
Rest Time: 30-60 secs
In an athletic stance, bend over so upper body is parallel to the ground. Holding a dumbbell in each hand with arms straight in front, drive your elbows back and bring arms to 90 degrees while focusing on squeezing your back. Lower the dumbbells back down. Repeat for reps, rest, then move into the next set.
2 TRISET
2a) Standing Dumbbell Shoulder Press (not shown)
3 sets x 8-12 reps, Rest Time: n/a
With palms facing forward, hold a pair of dumbbells at ear level. Press the dumbbells straight up over your head, then lower them back down to ear level, in a slow and controlled manner. Repeat for reps, then move into 2b.
2b) Lat Pulldown with Resistance Band
3 sets x 10-15 reps, Rest Time: n/a
Holding a resistance band in each hand, place hands overhead and bring your hands down by your side, squeezing your lats in the process. Repeat for reps, then move into 2c.
2c) Dumbbell Tricep Kickback (not shown)
3 sets x 8-12 reps, Rest Time: 15-20 secs
Grab a set of dumbbells, bring your torso forward, and bend your knees slightly. Bring your elbows up, so that your upper arms are parallel to the floor, and kick back until your arms are fully extended. Repeat for reps, rest, then move into the next set.
3 TRISET
3a) Resistance Band Chest Fly
3 sets x 10-15 reps, Rest Time: n/a
Standing, put the resistance band behind your back and hold each end. Stretch both arms out in front of your chest, as if you were “hugging a tree,” then return to your starting position. Repeat for reps, then move into 3b.
3b) Dumbbell Pullover (not shown)
3 sets x 10-15 reps, Rest Time: n/a
Position yourself across a weight bench so that only your upper back and shoulders are in contact with the bench. Grab one dumbbell with both hands, holding it securely by cradling the top part with your palms and fingers. Lift your arms straight up over your chest, but keep a slight bend in your elbows. Bring the dumbbell down in a curved path behind your head, keeping your arms slightly bent. Bring the dumbbell back to the starting position, following the same arc motion. Repeat for reps, then move into 3c.
3c) JM Press Tricep Extension
3 sets x 10-15 reps, Rest Time: 15-20 secs
PRO TIP: You can use dumbbells or a barbell.
Lie down on a flat bench while you grasp a dumbbell in each hand. Starting from a fully-extended position, lower the weights as if you were performing a lying tricep extension. Using your triceps, press the dumbbells back up so that you are performing a close-grip bench press. Repeat for reps, rest, then move into the next set.
4 TRISET
4a) Single-Arm Flat Bench Dumbbell Press
3 sets x 8-12 reps per side, Rest Time: n/a
Lie supine with neutral spine on a bench with your feet straight and flat on the floor. Press the dumbbell up and in until the arm is completely extended, ending with it directly above the shoulder. Reverse the pattern and return to the starting position. Repeat for reps, switch sides, then move into 4b.
4b) Unilateral Dumbbell Rear Delt Fly (not shown)
3 sets x 10-15 reps per side, Rest Time: n/a
Grab a dumbbell and position yourself with your chest flat on a bench. Allow your arm to hang below the bench, and grab the dumbbell with a neutral grip. Take a deep breath and pull the dumbbell towards the ceiling using the rear deltoids. Return to start and repeat for reps. Switch sides, then move into 4c.
4c) Dumbbell Upright Row (not shown)
3 sets x 8-12 reps, Rest Time: 15-20 secs
Grab a dumbbell in each hand, with your palms facing down, using a slightly less than shoulder-width grip. Hold the weights on top of your thighs with your arms extended. Use your delts to raise the dumbbells vertically, while bending your arms up and moving your elbows out to the sides, until the weights reach chest level. Tightly contract your delts at the top of the movement. Lower the dumbbells back to the starting position. Repeat for reps, rest, then move into the next set.
BONUS: CORE TABATA
Bosu® Ball Crunch + Hollow Rock
Set your stopwatch to TABATA (e.g., using the Gymboss app on iPhone): 20 seconds of working time, 10 seconds of rest, for 8 rounds (4 minutes). Alternate between two core movements—BOSU® Ball Crunch and Hollow Rock (perform 20 seconds of movement on the first exercise, followed by a 10-second rest, then 20 seconds of the second movement, followed by a 10-second rest, and continue for total time).
