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Upper Body · Hypertrophy · 35 min · Intermediate
Superset Upper Express
The whole upper body in 35 minutes — antagonist supersets keep you moving while one muscle rests.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Band pull-aparts and one light superset round before loading up.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press Superset with the row — press, row, then rest. | 4 | 8–12 | superset |
Single-Arm Dumbbell Row | 4 | 10 / arm | 90 sec |
Dumbbell Shoulder Press Superset with the pulldown. | 3 | 8–12 | superset |
Lat Pulldown | 3 | 10–12 | 90 sec |
Dumbbell Curl Superset with the pushdown. | 3 | 10–15 | superset |
Triceps Rope Pushdown | 3 | 10–15 | 60 sec |
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