Hey Fitness Blender Family!

Welcome to Day 4 of the 5-Day FB Strong Challenge! Today, I want to challenge you with this fun upper body compound strength set workout! This workout will push your upper body enough and is perfect for all levels. Compound sets are typically two exercises done back to back, but with this workout, there is a twist. I added a third exercise at the end of the circuit to add more to that muscle group.

We will target each part of the upper body with 40-second sets of each exercise back-to-back and then rest for 30 seconds for a total of two sets each. First, we will focus on the chest, starting with floor presses and then transitioning quickly into chest flys and finishing with a crush press. After our two sets of chest exercises, we will move on to the back, starting with bent-over rows, transitioning to reverse flies, and finishing with the yates row. Our following two sets will target the arms, primarily the triceps and biceps. For our tricep sets, we only need one dumbbell. We will start sets with a close-grip single dumbbell press, moving into a single dumbbell skull crusher, and then transitioning to overhead tricep extensions. (Your triceps will be burning, lol.) Our next set is one of my favorite ways to train biceps. We will be using isometrics to push our biceps here. Our first exercise is what I like to call single-arm iso curls; we'll do each arm separately with those before finishing out with standard bicep curls. This combination always works with my biceps! In our final set, we will focus on our shoulders. We will begin working with the standard shoulder press, moving into our upright rows, and finishing the set with the rear delt row targeting those small delt muscles — making this the perfect way to end this upper body workout. 

For this workout, I recommend at least two pairs of dumbbells. I am using 20 lb and 30 lb dumbbells in this workout. Make sure you can maintain good form with the weight you choose. If it's too easy, you may have to increase your weight; if you are tiring too quickly, you should lower your weight. For the final exercise in the workout, the rear delt row, I recommend using lighter dumbbells because this is a smaller muscle and does not require much to work it. 

Essential tips for this workout:

• Our sets are only 40 seconds, so we are going for reps for each round. You want to lift at a faster tempo.
• Keep your dumbbells close by; we have quick transitions between each exercise and want to minimize the time lost between each set. 
• When I perform the shoulder press, I will be doing it from my knees. You can remain standing if you like.

Note that today's workout is part of our Free 5-Day Workout Challenge, but can also be enjoyed as a standalone routine. If you enjoy this 5-Day Challenge, check out the new 4-Week FB Strong Round 3 program that just launched! It uses a unique Plus workout every single day (no repeat workouts!). 

Workout Structure:

Warm-up: 2 Rounds 30 seconds each / no rest ( 5 Minutes)
Trunk Rotations
Shoulder Taps
Prone Press
Shoulder Rolls
Jumping Jacks

Set #1 Chest Focus - 2 sets 40 seconds each (5:00 minutes)
Dumbbell Floor Press
Chest Fly
Crush Press 

Set #2 Back Focus - 2 sets 40 seconds each (5:00 minutes)
Bent Over Row (Neutral Grip)
Reverse Fly
Yates Row 

Set #3 Tricep Focus - 2 sets 40 seconds each (5:00 minutes)
Close Grip Dumbbell Press
1 Dumbbell Skull Crusher
Overhead Tricep Extension

Set #4 Bicep Focus - 2 sets 40 seconds each (5:00 minutes)
Iso Curl (L)
Iso Curl (R)
Standard Bicep Curl

Set #5 Shoulder Focus - 2 sets 40 seconds each (5:00 minutes)
Shoulder Press
Upright Row
Rear Delt Row

Cool down: 1 round for 30 seconds each (4:30 seconds)
Childs Pose
Forearm Stretch
Thread the needle
Chest Opener 
Tricep Stretch
Cross Body Stretch