Though squats may take centre stage in your program, your arms are the real secret weapon to looking great in everything you wear. This workout will give you results in under a month – we promise!

It’s that time of the year – the time when sleeveless tops and bikinis are on display, and with them your upper body. If, like many, you have neglected your arms and shoulders throughout the cold Canadian winter, have no fear: there is still plenty of time to turn things around.

This workout is designed to target your entire upper body, helping you build a toned core, sleeker arms, and popping shoulders, using a powerful technique called supersets. A superset is two exercises performed back-to-back, targeting different or the same muscle groups with no rest in between. Supersets are a great way to boost your training efficiency – they are key to muscle growth as they help you build size quickly, and they are superb at developing strength and power. Supersets also boost your metabolic rate, which is great for fat loss, and since they burn more calories than your traditional weight-training program, due to their quicker pace and higher intensity, performing supersets will help with your endurance as well. They are also time-efficient. By performing the sets successively, you reduce your total workout time, which is great if you want to get in and out of the gym quickly.

Do this upper-body blast four times per week as prescribed, and it will leave you feeling strong and sexy in just four weeks. Allow your body to recuperate at least 24 hours between workout days, and if you want even better (and faster) results, pair this up with a healthy nutrition plan.




[A] Sit on an incline bench and hold one dumbbell in each hand at your sides.

[B] Curl one weight from the elbow while rotating your wrist so that your palm is facing up. Once your bicep is fully contracted, hold and squeeze. Reverse and repeat with your other arm. Continue until your reps have been achieved.




[A] Sit on an edge of a flat bench and place your hands beside you on the edge, shoulder-width apart. Step your feet a foot or two away from you, keeping your heels in contact with the floor. Straighten your arms so that your body is lifted.

[B] Bend your elbows until they are at 90 degrees. Hold, then extend back to the starting position. Repeat for the desired amount of reps.


[A] Sit on the end of & flat bench holding a dumbbell with a neutral grip in each hand at your sides.

[B] Keep your upper arms stationary as you curl the weights. Once your biceps are fully contracted, hold and squeeze, then return to the starting position. Repeat for your full set.


[A] Sit upright on a bench. Hold one dumbbell over your head, using your other arm to steady your working arm.

[B] Bend your elbow to lower the dumbbell behind your neck while keeping your upper arm vertical. Extend your arm back to the starting position. Finish your set, then repeat on the other side.


[A] Grab a dumbbell and place the back of your upper arm on the top of the incline Lower the dumbbell until your arm is extended and your bicep is fully stretched.

[B] Curl the weight until it reaches shoulder height. Squeeze your bicep at the top, then lower to the start. Repeat for the desired amount of reps, then switch to your other side.


[A] Place one knee on a flat bench, supporting yourself with your non-working arm. Grab a dumbbell in your other hand using a neutral grip and lift your upper arm until it is parallel to the Keep your back straight and look forward.

[B] Moving only at the elbow, push the dumbbell behind you until your arm is fully extended. Pause, then lower back to the starting position. When your reps are complete, switch to your other arm.


[A] Grab a set of dumbbells and hold them close to your chest, arms bent and palms facing your body.

[B] Press the dumbbells overhead as you rotate your palms so that they are now facing forward. Pause, then lower back to the start. Repeat until your set is complete.


[A] Lie face up on a flat Raise your legs so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. Grasp the bench beside your head with both hands.

[B] Pull your knees toward you as you raise your hips off the Hold for one count then slowly release. Repeat immediately.


[A] Stand with a set of dumbbells in your hands. Raise both arms out to your sides until they are level with your shoulders. Pause, then slowly lower.

[B] Next, raise both arms in front of you to shoulder height, then lower back to the start. Repeat, alternating between the lateral and front raise.


[A] Lie flat on your back with your arms beside your head and your legs extended.

[B] Flex at the waist while simultaneously raising your legs and arms to meet off the ground in a jackknife position. Pause, then reverse back to the ground. Repeat immediately.




[A] Grab a pair of dumbbells with a neutral grip and stand with your feet about shoulder-width apart. Bend slightly at the knees and bring your torso forward by bending at the waist.

[B] Moving only from your shoulders, raise your arm in an arc out to your sides until your arms are parallel to the floor. Keep the slight bend in your elbows throughout the movement. Squeeze your shoulder blades together at the top, then slowly lower the dumbbells back to the starting position. Repeat for your set.



[A] Sit on the floor and lean back from your hips so your upper body creates a V-shape with your thighs. Your legs should be bent at the knees. Extend your arms in front of you, perpendicular to your torso and with your hands clasped.

[B] Twist your torso to one side, bringing your hands toward the floor. Pause, then repeat on your opposite side. Continue, alternating sides.

PHOTOS BY DAVE LAUS Follow @dave_laus


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