Chest, Back & Shoulders Workout // Strength Supersets

This seems like a new type of workout for Heather Robertson. She does a lot of strength workouts, but I don’t remember seeing a muscle split like this one. Usually she just focuses on the back or the arms or just does a full upper body workout, so I was pleased. Chest, Back & Shoulders Workout // Strength Supersets is basically an upper body workout since your biceps and triceps are ancillary muscle groups that are automatically worked any time you are working the title muscle groups. They just don’t get focused/isolation work. And depending on who you talk to, this is a better and more functional way to work those smaller muscle groups. Having done this workout this morning all I can say is wow. I am definitely going to be sore tomorrow. And it is definitely a full upper body workout. I think even my triceps will be sore tomorrow! I did challenge myself with the weights I used, so I was working very hard. There are no cardio bursts in this workout so floor space was not an issue. I have a weight bench so I pulled it out for all of the exercises where you lie on your back. This gave my arms greater range of motion. I have been doing Heather’s workouts for a few years now and I love them. Her workouts just keep getting better and better. I am in the process of creating a Heather Robertson rotation that will be posting very soon and this workout will definitely be included.

Chest, Back & Shoulders Workout // Strength Supersets is 42:09 minutes; 2 minute warm up and 2:45 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 15, 10 and 5 pound dumbbells. The weights listed below are what I used. This workout is made up of 6 supersets. Each superset is repeated three times. The exercises are also done interval style: each exercise is done for 40 seconds of work followed by 20 seconds of rest. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery, Heather previews the next exercise.

Superset #1:

  1. Chest press (25# DBs)
  2. Underhand row (hinged forward, do back rows with palms facing in front of you) (20# DBs)
  3. Repeat #1 & 2 two more times

Superset #2:

  1. Slow-mo push up (lower slowly but push back up normal speed)
  2. Bent over rear delt flys (8# DBs)
  3. Repeat #1 & 2 two more times

Superset #3:

  1. Chest flys (18# DBs)
  2. Narrow & wide row (hinged forward, alternate a narrow row with a wide row) (18# DBs)
  3. Repeat #1 & 2 two more times

30 second rest

Superset #4:

  1. Close grip chest press (15# DBs)
  2. Pullover (one 25# DB)
  3. Repeat #1 & 2 two more times

Superset #5:

  1. Push up & row (in straight arm plank, with a DB in each hand do one renegade row + one tricep push up, alternate arms when doing renegade row) (25# DBs)
  2. Superwoman (usually called supermans)
  3. Repeat #1 & 2 two more times

Superset #6:

  1. Peck deck (standing goal post chest flys) (8# DBs)
  2. Scapular squeeze (hold DBs with palms facing ceiling, extend arms out to sides in a T then pull elbows behind ribs) (5# DBs)
  3. Repeat #1 & 2 two more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

3 thoughts on “Chest, Back & Shoulders Workout // Strength Supersets

  1. Wow! I really loved this workout! I’ve been a total Cathe devotee for over 15 years and never felt the need to “cheat” … but I was intrigued by your review and decided to give Heather a try. My shoulders burned and those renegade tricep push-ups were killer … 😥… I am totally psyched to learn her workouts are FREE (!!!!) so I will definitely return for more. Thanks for turning me on to Heather!

    Liked by 1 person

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