Last Updated on
Want to strengthen and tone your upper body and core, but short on time?
Then Density Sets are the way to go!
With Density Sets you can not only build strength but also burn fat in less time because not only are you lifting, but you are creating a greater training density by performing a higher volume of work in less time!
And by combining hybrid exercises with even more isolated movements, you can not only work more muscles in less time but even target those problem areas, like say those “bat wings” or “bra fat” to help yourself get the best results possible.
So if you’re looking for a great workout to strengthen your upper body and tone your shoulders, triceps and abs, try this Chest, Shoulders and Triceps Density Sets Workout from my Arm Burner Workouts!
The Chest, Shoulders And Tricep Workout:
Set a timer for 15 minutes and complete as many rounds of each circuit as you can in that time. Rest 2 minutes between circuits so you can go hard each 15 minute interval. Record how many rounds you get and the reps you do to beat next time. If you’re getting tired, regress moves to keep moving or even perform fewer reps so that you can limit rest as you will start to burnout areas.
4-6 reps Push Ups to Dips*
8-12 reps Front to Side Raises
8-12 reps Fly with Leg Lowers
8-12 reps Slider Fly Push Ups*
8-12 reps per side Tricep Push Ups
6-8 reps per side Turkish Hinge
*2 push ups to 2 dips equals one rep.
*If you do a unilateral variation, do 4-6 reps per side.