Turn On Power: Workouts to Power Up Your Muscles

Jackie Warner's Upper-Body Superset Circuit

Try this upper-body power circuit from Los Angeles trainer Jackie Warner. Do the moves in each circuit back-to-back, without any rest, then proceed to the cardio acceleration (try to get through these high-intensity bursts faster each time you do the workout). Choose a weight for each move that you can only lift 10 to 15 times. Repeat both circuits twice.

Circuit 1:

Chest press

• Lie faceup on a bench or the floor and hold a dumbbell in each hand, elbows bent and palms facing forward.
• Press arms up over chest then return to start.
• Repeat until you can't do another rep with good form.

Decline push-up

• With balls of feet on a couch or low stool, place hands shoulder-width apart on floor.
• Tighten abs so body is straight from head to heels in full push-up position.
• Bend elbows and lower chest toward floor.
• Press up, then repeat until you can't do another rep with good form.

Military shoulder press

• Sit on a chair or bench and hold a dumbbell in each hand next to shoulders, elbows bent by sides and palms facing forward.
• Press arms overhead then lower.
• Repeat until you can't do another rep with good form.

Lateral raise

• Stand with feet hip-width apart and hold a dumbbell in each hand at sides, palms facing thighs.
• Raise extended arms out to sides, palms down.
• Lower, then repeat until you can't do another rep with good form.

Close-grip barbell curl

• Hold a barbell or Body Bar with both hands in front of hips, hands close together and palms facing forward.
• Bend elbows and curl bar to chest, then lower.
• Repeat until you can't do another rep with good form.

Hammer curl

• Stand and hold a dumbbell in each hand at sides, palms facing thighs.
• Keeping elbows tight to sides, curl weights to shoulders, palms facing each other.
• Lower, then repeat until you can't do another rep with good form.

Cardio acceleration
Jump rope for 200 rotations, then move to Circuit 2.

Circuit 2:

Incline press

• Hold a dumbbell in each hand and sit on an incline bench or lean back against a couch with abs tight and back straight.
• Bring weights next to shoulders, palms facing forward, then press weights up over chest.
• Lower, then repeat until you can't do another rep with good form.

Push-up

• Get in full push-up position on floor with hands shoulder-width apart, arms extended and body forming a straight line from head to heels. MAKE IT EASIER: Keep knees on floor.
• Bend elbows and lower chest toward floor.
• Press up, then repeat until you can't do another rep with good form.

Barbell upright row

• Hold a barbell or Body Bar in front of thighs with hands close together, palms facing body.
• Draw elbows up as you raise bar to chin height.
• Lower, then repeat until you can't do another rep with good form.

Bent-over wide row

• Hold a barbell or Body Bar with hands slightly wider than shoulders (or hold a dumbbell in each hand) and bend over from hips about 45 degrees, back flat.
• Extend arms toward floor, palms facing behind you.
• Draw elbows up and back until bar is close to chest.
• Lower, then repeat until you can't do another rep with good form.

Wide biceps barbell curl

• Hold a barbell or Body Bar in front of hips with hands slightly wider than shoulders, palms facing forward.
• Curl bar toward your shoulders then lower.
• Repeat until you can't do another rep with good form.

Biceps curl

• Hold a dumbbell in each hand at sides, palms facing forward.
• Keeping elbows tight to sides, curl weights to shoulders.
• Lower and repeat until you can't do another rep with good form.

Cardio acceleration

Jump rope for 200 rotations, then repeat circuits 1 and 2.

Originally published in FITNESS magazine, February 2012.