Day 16: An Upper-Body Pull-Push Superset Routine With 4 Major Moves

The exercise beneath is for Day 16 of the SELF 2022 Spring Problem. Try the complete four-week exercise program proper here. Or go to the exercise calendar here. For those who’d like to enroll to obtain day by day emails for this problem, you are able to do that here.

Your first power exercise of week 3 introduces a brand new type of exercise programming: the superset exercise.

Previous to this exercise, we’ve been working primarily in circuits, the place you progress from one train to the subsequent with little relaxation between strikes. A superset is analogous, however the grouping of workout routines is smaller: simply two strikes. This implies you may actually go onerous on these two workout routines, whether or not it’s by upping the burden or the reps, since relaxation comes faster. So don’t be afraid to problem your self on these supersets.

Supersets could be programmed in a pair other ways: They will work opposing muscle teams or the identical muscle teams. On this program, we’ll be working primarily with opposing-muscle supersets, since that avoids overstressing your muscle mass for the subsequent train.

We’ll be alternating pulling workout routines with pushing workout routines on this routine. Throughout your first superset, you’ll cycle between the bent-over row in your pull (which works the again of your physique, together with your lats and rhomboids) and the kneeling overhead press in your push (which works the entrance of your physique by hitting your shoulders). The kneeling overhead press is a little more difficult than the standard overhead press, because it takes your decrease physique out of the equation—that means, there’s no momentum to assist push these weights up! Plus, you’ll have to interact your core all through the transfer, which gives some added abs work.

Then in your second superset, you’ll carry out the pullover in your pull and the elevated push-up in your push. Whereas we’ve been working primarily with the elevated push-up on this problem, be at liberty to take it from the bottom for added issue for those who really feel such as you’re prepared. (In fact, chances are you’ll have to decrease the variety of reps, which is completely wonderful!)

Our EMOM finisher on this upper-body superset exercise is all concerning the arms, and also you’ll alternate between the biceps hammer curl and overhead triceps extension. Finishers are nice alternatives to get in some further arms work (or “isolation work”), since we spend nearly all of our time in our principal exercise units on greater compound strikes that work your bigger muscle teams. That gives the most important bang for our train buck, however hey, generally devoted arm work is enjoyable too!


Goal for 8 to fifteen reps of every train in superset 1. Relaxation for as much as 30 seconds between workout routines and 1 to 2 minutes after every spherical. Full 2 to five rounds whole. Repeat for superset 2.


Superset 1

  • Bent-over Row
  • Kneeling Overhead Press

Superset 2


After your final circuit, strive the bonus EMOM: Do each strikes for the beneficial variety of reps aiming to complete in beneath 60 seconds. When you have time left over, relaxation. On the high of the subsequent minute, begin once more. Repeat 4 occasions whole (a complete of 4 minutes).

  • Bicep Hammer Curl (8 to 10 reps)
  • Overhead Triceps Extension (8 to 10 reps)

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