10 Minute Upper Body Workout

September 13, 2010

Today I’m going to show you a powerful upper body superset that will allow you to work your chest, back and arms all within just 10 minutes. It’s just 2 exercises.

The first exercise is a chin-up. Use an underhand grip, just about shoulder width apart and starting from a dead hang. Pull yourself up, using your biceps as much as you can and take 2 seconds to lower yourself down. Keep it nice and controlled. Do 8-12 repetitions. If you can do more than that, add some weights by hanging some weight around your chest with a weight belt. Remember to use your arms as much as possible.

Next, move immediately into a dumbbell chest press. Use a weight that allows you to do 8-12 repetitions. Keep your elbows tucked into your side and press up through your triceps. Slowly lower down for about 2-3 seconds and drive back up through your chest and triceps. Use your triceps as much as possible when doing pressing up.

By going back and forth between these 2 exercises, you are going to work your arms harder than in a normal superset where you are not emphasizing your biceps and triceps. Pair this superset together for a total of 3 times, resting 1 minute after each one, and youve got a great upper body workout in about 5-10 minutes.

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