Slouching doesn’t just visually pack on the pudge; it also causes neck and back pain, decreases oxygen flow to your muscles, and reduces flexibility, upping your risk of injury.

You will also supersize your upper-body training with this efficient superset workout. These exercises will give you the mountains of muscle you have always wanted. So let’s get started!

Warm Up

Start with warming up your body with some light upper body exercises, so you’ll muscles will be prepared for strength training.

The Workout

Scissor skier: Stand tall with your feet together, arms by your sides and palms facing your hips. Jump up, bring your right leg forward, your left leg back and reach your left arm up and your right arm back. Change legs and arms and continue doing that for up to 60 seconds.

Second exercise: Pullover: Lie to the bench press with only your shoulders supported, your feet should be flat on the floor, shoulders width apart. Grasp the dumbbells with your hands crossed in a diamond shape using your thumbs and pointer fingers. Take the dumbbell over your chest, elbows bent 10-15 degrees. Hold and slowly lower the weight backward over your head until the upper arms are in line with the torso, parallel to the floor. Exhale and pull the dumbbell back over your chest, purposely squeezing the chest. Hold for a second, and then repeat the exercise. Do this for 60 seconds and then go to the next exercise.

Third exercise: Deadlift wide row: 60 seconds.

  • Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
  • Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
  • At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Lateral raise: Raise your arms out to the sides until your elbows are at shoulder level and then lower them slowly. Give your maximum for 45 seconds, then stop.

Front back punch: Bend your torso and bring the dumbbells close to your rib cage. Punch to the front with your right arm and push your left arm back. Switch arms and repeat.

One arm triceps pushups: Lie on your side with hips stacked. Touch your top shoulder with your lowered arm. Place the other hand on the floor in front of you. Contract the triceps to straighten the arm up and down. Switch sides after several reps. 30+30 seconds.

Split squat press: 30+30 seconds. Combine split squats with the shoulder press movements to engage your whole body and improve metabolism.

Biceps curls: 30+30 seconds. Keep your upper arms stationary, maintain your elbows close to the body and exhale as you lift the dumbbells.

Dumbbell punches: Hold a pair of 3- to 5-pound dumbbells at shoulder height with arms bent, palms facing in. In a slow, controlled motion, punch your right hand diagonally across your body to the left, keeping it at shoulder level. Allow your torso to rotate slightly as you punch, but keep your lower body still throughout the move. 60 seconds.

Decline push ups: Get yourself in a plank position and place your feet on top of a step. Bend your elbows and lower your chest, until it’s just above the floor, and then push back to the starting position.


Don’t forget to stretch at the end of the workout.