20-Minute Muscle: Upper Body Blast

User Workout Submitted by Joe Wuebben

Perform all exercises as straight sets. Rest one minute between all sets. The biceps/triceps superset at the end is for individuals who have a few extra minutes to spare. If 20 minutes is truly all you have, skip the arm work and finish with the shoulder presses.

Week 1

Day 1

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 4 10 Chest
Barbell Bent Over Wide Grip Rows Both Arms 4 10 Back
Dumbbell Shoulder Press (Overhand Grip) 4 10 Shoulders
Standing Bicep Curl Barbell Both Arms 3 12 Arms
Superset with 0 0 TIPS
Laying On Bench Bar Triceps Extension Both Arms 3 12 Arms
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