Variations of biceps curls, dips and shoulder raises, on the other hand, are my favorite. There’s something I love about feeling the burn in my arms. At Burn Boot Camp they always say, “Learn to love the burn,” and when it comes to upper body training, I definitely have!
In case you haven’t already guessed, today’s workout focuses on the upper body and incorporates both supersets and drop sets. It will keep your mind working and your muscles burnin’. How’s that for a winning combination?
Upper Body Dropset Workout
To complete this workout, you will first do 10 repetitions of the first exercise, followed by 10 repetitions of the second exercise in the first pairing (Pairing one: Triceps Extensions + Plank Shoulder Taps) before completing 8 reps of both, followed by 6 reps, 4 reps and finally 2 reps.
Then it’s time to move onto the second pairing of exercises and complete them the same way!
Exercise Demos
Below you will find picture demos and links to descriptions of the above exercises.
ONE
- Plank Shoulder Taps (Each Side)
TWO
THREE
FOUR
- Mac Raises (Video demo!)
- Push Ups
FIVE
This workout is a challenging one, so while it’s great to keep things moving, be sure to honor your body and rest as needed. You can also add an element of cardio if you wish and incorporate 5 minute of cardio between rounds. Make this workout your own and have fun with it!!
Question of the Day
- When it comes to strength training, what is your favorite muscle group to train?
I love strength training my upper body and focusing on my deltoids has always been my favorite. The shoulder track during BodyPump was always the BEST!
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Can’t wait to try this workout! Upper body training always gives the burn I crave. I’m liking the challenge of completing more than one strict pull-up so I’m working through various transitional versions.
As a dancer, I work my legs all day everyday so I LOVE working my upper body too!! I just did a similar drop-set workout this morning and I definitely feel it every time! Specifically, I love working my biceps and my abs 🙂
This looks awesome! I love doing drop sets. Working my back is my favorite, followed by triceps.
YOU READ MY MIND! I WAS TOTALLY THINKING I’D KEEP TODAY UPPER BODY FOCUSED To give my running legs a much needed rest. I love strength training in general, I love the sore accomplished feeling you get. It’s ALWAYS challenging for me which I love! If I had to pick an upper body muscle group I’d say shoulders too, but I love some heavy squats and deadlifts!
Can’t wait to try this workout! I love the shoulder track during body pump too. I also really like the bicep and tricep tracks!
Those are some great moves! I don’t do as much upper-body stuff as I should, so this is perfect!
This looks awesome! Can’t wait to give it a try. I don’t know why but I always want to train my back. I’ve never really thought about it but when I’m deciding what I want to work out, back is always my first choice
I’m the opposite of you – not the biggest fan of upper body workouts. I have to be in the right mood and mindset for them. Plus in ballet you don’t really work your upper body in that way, so I’m not as used to it!
I don’t LIKE working out any part of my body, but if I had to choose I’d say legs. However I hate how I can’t walk after a leg workout. It happens every time.
I have always said the shoulder track is my favorite in BodyPump… LOVE IT
This looks killer! I also like training my upper body because I see growth there pretty fast. 🙂
I am learning to love upper body strength training more these days, but legs are still my favorite! And when I do upper body, I’m a fan of fun calisthenic-type exercises — cool pushup variations, handstands, and (modified) pull-ups!
Ha, love it! I actually wrote an upper body workout last week (focused on shoulders and back) for the same reason. I call my shoulders my unicorn muscles – they’re the muscle groups that is most difficult to tone in my body, so I feel as if I only dream they are there. 😉
Thanks for sharing!
xo, Jessica
Definitely saving this workout to do later this week. Thanks!!
I love working legs and shoulders the most because that is where I tend to see results the quickest. I should probably focus more on back and abs since those are my “lagging” body parts but I kind of despise doing them. Ugh!
I too love working out my upper body! I’m beginning to love squats and leg workouts now because I can definitely feel a difference when I run!
I love squats and lunges! Queen of the quads here 🙂
I’m with you on the upper body love! Looks like a great upper body workout.
I love training legs! But lately I have been doing daily planks even if just for a minute. I have definitely noticed an improvement in my core.
Thanks for another great workout. I really love that you have super-clear photos demonstrating each move – it makes it MUCH easier to figure out.
I’m with you, girl! The burn of an upper body workout will always be my favorite, too! <3
Thanks for sharing! It looks like a killer. Do you have a rough idea of how long it takes you to get through this entire routine? Thanks in advance.
This sounds like a killer upper body workout! I am so trying this!
Awesome Drop Set workout, i use something very similar with my clients and on my YouTube channel, it’s such a killer! x
http://www.carlyrowena.com xx
There is nothing better than feeling the burn when you are working out!
I definitely prefer the upper body too! Squats and lunges, although important, make me not so excited! Thanks for sharing this with us…ill be taking a print out version with me on vacation to use the weight room!
Just finished this workout! Thanks for posting!
Did this workout yesterday and I am really feeling it today! 🙂
Tricep push-ups are the death of me. Just finished! I’ve been wanting to do an arm workout, and BAM, you posted just what I needed. Thanks!
This was a great workout! I took Julie’s advice and did cardio in between each superset. It was a great cardio + arm workout that way and the time flew by!
Looks like a great workout thanks!