Upper Body Workouts Upper Body Tri-Set Challenge Workout Pump It Up By Paige Waehner, CPT Paige Waehner, CPT Facebook LinkedIn Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on November 09, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print This upper body challenge is an intense mix of exercises designed to target the muscles of your chest, back, shoulders, biceps, and triceps in new ways. For each muscle group, you'll do a tri-set - three different exercises performed one after the other. You'll then rest that muscle group by doing a tri-set for a different muscle group, making this a fast-paced, intense workout. Precautions See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Equipment Needed Various weighted dumbbells, a barbell, an exercise ball, and a step or bench. How To Warm up for 5-10 minutes with light cardio or lighter versions of the exercises belowPerform the exercises in each tri-set one after the other with little or no rest in between.Use enough weight or resistance so that you can ONLY complete the suggested number of repsDo one set of each tri-set for a shorter workout, or repeat for a longer workout Tri-Set 1 Push Ups On the knees or toes, do 16 pushups. Y Chest Press Lie on a bench and hold medium-heavy weights with elbows bent. Straighten the arms and press the weights up and out at an angle into a y-shape. Bring the weights together over the chest, lower and repeat for 12 reps. Low Flies and High Flies Lie on a bench and hold medium-heavy weights over the chest. Lower the arms out to shoulder level, elbows slightly bent.Bring the weights back up, but at a lower angle so that the weights are over the hips.Lower the weights back down in a fly.Then lift them back over the chest. Continue alternating a regular fly with a low-angle fly for 12 reps. Tri-Set 2 Hammer Curls with a Power Squat Hold weights in both hands and swing them back slightly, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 12 reps. Barbell Curls Hold a heavy barbell with hands shoulder-width apart. Contract the biceps to curl the weight towards the shoulder, keeping the wrists straight. Lower and repeat for 12 reps. Concentration Curls Sit on a step or bench and hold a heavy weight in the left arm, elbow propped on the inside of the left thigh. Contract the bicep to pull weight towards the shoulder. Lower and repeat for 12 reps before switching sides. Rest for 30-60 seconds and Repeat Tri-Set 1 and Tri-Set 2 or move on to the next Tri-Set. Tri-Set 3 Barbell Row Hold a barbell in front of the thighs, tip forward to about 45 degrees (back flat) and squeeze the back to pull the barbell towards the belly button. Release and repeat for 12 reps. One-Armed Row Place left foot on a step or the knee on a weight bench. Support the body with the left hand as you hold a heavy weight in the right hand, hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 12, then switch sides. Reverse Flies Hold medium-heavy dumbbells and begin seated, bent over with arms hanging down and weights under the knees. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Lower and repeat for 12 reps. Tri-Set 4 Overhead Barbell Press Hold a barbell straight overhead with hands wider than shoulders. Bend the elbows, lowering the bar to about eye-level. Press up and repeat for 12 reps. Upright Row Hold a barbell straight overhead with hands wider than shoulders. Bend the elbows, lowering the bar to about eye-level. Press up and repeat for 12 reps. Incline Lateral Raise Lie with your left side resting on the ball, left knee on the floor for support and the right leg straight. Holding a medium weight in the left hand, lift the arm up to shoulder level, keeping the elbow slightly bent and the wrist straight. Lower and repeat for 12 reps before switching sides. Rest for 30-60 seconds and Repeat Tri-Set 3 and Tri-Set 4 or move on to the next tri-set. Tri-Set 5 Skull Crushers Lie down, holding a barbell straight up, hands shoulder-width apart. Bend the elbows, lowering the weight towards the forehead. Press up and repeat for 12 reps. Triceps Extensions Sit on a ball or chair and hold a heavy dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight. Bend the elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract triceps and straighten elbows to beginning. Repeat for 12 reps. Dips Sit on a chair or bench and balance on your arms, moving backside in front of the step with legs straight. Bend the elbows and lower, keeping the shoulders down until elbows are at 90 degrees. Repeat for 12 reps. Tri-Set 6 Ball Exchange Lie on the mat and place a large exercise ball (not a medicine ball) between the feet. Lower the arms and legs as low as you can without arching the back, then bring them back to the middle, taking the ball in the hands. Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 12 reps. Ball Crunch Lie with the large exercise ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. Lower and repeat for 12 reps. Ball Plank Get into a full plank position (with palms on the floor) but instead of placing the toes on the floor, place the feet on the ball behind you. Balance and hold for 30 seconds. Rest for 30-60 seconds. Repeat Tri-Set 5 and Tri-Set 6 or you're done! Lower Body and Core Strength Workout By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.