A Trainer’s Recommendation for Building Strength Efficiently

If you are pressed for time but still want to fit in a workout, maximizing the time you have is crucial. This is where supersets come in.

A superset involves doing two exercises back-to-back. A certified trainer emphasizes the benefits of training with supersets, highlighting that it is quick, efficient, and challenging, eliminating the need for extra time spent on individual exercises.

For those looking to enhance upper body strength without long gym sessions, a program involving two rounds of three supersets is recommended. Focusing on one muscle area at a time, you can move through the routine effectively.

Upper body superset

Complete two rounds of each superset before progressing to the next, with a 20-30 second rest between rounds.

Superset #1

Perform 12 repetitions of each exercise.

1. Military press: Also known as a shoulder press, stand with dumbbells in hand. Elevate the dumbbells to shoulder height with palms facing forward and elbows out to the sides. Engage your core as you press the dumbbells overhead and then lower them back to shoulder level.

2. Alternating front raises: While standing, hold dumbbells with palms facing in and arms by your sides. Lift one arm straight in front of you and return it to the side, then repeat with the other arm, alternating for a total of 12 reps (six on each side).

Superset #2

Complete 12 reps of each exercise.

1. Dumbbell row: Begin in a standing position, holding dumbbells by your sides, and hinge at your hips. Pull the dumbbells up towards your body while keeping elbows close to your sides and back straight. Control the descent back to the starting position.

2. Superman pull-backs: Place the weights aside and lie on your stomach with arms extended in front and legs stretched behind. Lift arms and legs off the ground, engaging glutes and quads, keeping chest slightly elevated. Pull elbows back with arms wide and return them to the front position.

Superset #3

Perform 12 reps of each exercise.

1. Alternating bicep curls: Stand holding dumbbells by your sides, lift one dumbbell to your shoulder while keeping elbows close to your body, return it to the side, and switch to the other arm, alternating for 12 reps (six on each side).

2. Push-ups: Set the dumbbells aside and assume a plank position with hands under shoulders. Lower yourself to the floor and push back up. Modify by kneeling for an easier variation.

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