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Rapid-Fire Upper-Body Workout

Amy Updike

If you’re short on time but determined to still get in a full upper-body session, NLA for Her-sponsored athlete and IFBB Bikini pro Amy Updike has the perfect workout for you!

Amy put together this rapid-fire workout for chest, shoulders, and triceps. Her workout uses supersets, drop sets, and short rest periods to help you get a power workout done in as little time as possible—with a warm-up built right into it. Updike recommends doing this workout 1-2 times a week.

IFBB Bikini Pro Amy Updike’s Rapid-Fire Upper-Body Workout |
1. Pushups – 2 sets, 15-20 reps (warm-up)
2. Superset Cable Crossover – 4 sets, 12-15 reps Pushups – 4 sets, 8-10 reps
3. Superset Incline Dumbbell Press – 4 sets, 12-15 reps Pushups – 4 sets, 8-10 reps
4. Standing Military Press – 4 sets, 12-15 reps
5. Superset Side Lateral Raise – 4 sets, 8-12 reps Front Dumbbell Raise – 4 sets, 8-12 reps
6. Lying Triceps Press – 4 sets, 12-15 reps
7. Triceps Pushdown – 4 sets, 7 reps (dropsets)

Find our more here:

https://www.bodybuilding.com/content/rapid-fire-upper-body-workout.html