WOD: Super 8 Upper Body Workout

3.5 mile walk/warm up

Complete each exercise 8 times.  Complete each superset 3 times.

Superset 1 (30 lbs total per exercise)

Overhead tricep extensions

Dumbbell dead lift to upright row

Alternating bicep curls

Superset 2 (20 lbs. total per exercise)

Lateral raise to front raise

Tricep extensions

Bentover row

Superset 3 (20 lbs. total weight per exercise)

Chest press into chest flye

Chest press with arms tight at side (should feel burn in arms)

Superset 4 (30 lbs. total weight used per exercise)

Single legged dead lift

Bent over rows

Superset 5 (40 lbs. total weight per exercise)

Cable Lat pull down

Cable seated row

 

I think next time I’m going to swap out the back exercises in superset 2 to add more arm moves and add pushups to superset 5.  I just didn’t feel like my biceps/triceps got quite the workout I wanted them to have, what do you think?

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