Two-time Figure Olympia champion Erin Stern is presenting another effective superset workout to her audience. Furthermore, In a recent video on YouTube, Stern’s demonstrates an upper body workout routine using only dumbbells and a bench. Moreover, this quick yet efficient workout aims to enhance the X-frame and V-taper physique.
“Are you in a time crunch but still really interested in making gains? If so, today’s workout is for you.”
Additionally, Erin Stern’s rise in bodybuilding was swift, establishing herself as a formidable presence on the professional stage. Moreover, after earning her pro card in 2008, Stern quickly advanced to the Olympia stage in 2009, securing an impressive sixth-place finish in her debut.
Learning from setbacks, Stern pursued excellence, reclaiming the Figure Olympia title in 2010. Also, despite a brief setback in 2011, she returned triumphantly, solidifying her status as a two-time Figure Olympia champion.
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In addition, transitioning to the Bikini division showcased Stern’s versatility, culminating in victory at the 2022 Republic of Texas Pro. Furthermore, beyond bodybuilding, Stern thrives as an entrepreneur, sharing her expertise through books and social media to benefit the fitness community.
Erin Stern’s Presents Time-Efficient Upper Body Superset Workout
In a recent YouTube video, Stern shares a time-saving yet highly effective upper body workout, incorporating supersets and minimal equipment.
“We’ve got a super set upper body workout using only dumbbells and an adjustable bench. So, if you have limited equipment or perhaps you are traveling this is another great option. I love supersets so much because you can double the amount of work that you do in about the same time.”
Erin Stern swiftly outlines the advantages of utilizing supersets and their targeted benefits in her workouts, before delving into the specifics of the routine.
“So for example if we are doing chest and back superset, while you are training chest the back is recovering and vice versa. But do you know what’s still going? The ole’ ticker, so you are still getting some cardio benefits with supersets. Now just because the workout is faster paced doesn’t mean you can’t make great gains with it. I would recommend going slow with each rep, feeling every single contraction.”
“Now, another thing to think about is exercise selection. These exercises are going to focus a lot on hitting those side delts, upper chest, upper back and this is working on that X-frame. So if you are interested in creating that V taper, the appearance of a smaller waist, you are going to love this one.”
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Erin Stern’s Upper Body Superset Workout
It comprises the following exercises:
- Neutral Grip Shoulder Press/Neutral Grip Upright Row
- Low-Incline Row/Low-Incline Pullover
- Alternating Arm Bench Press/Spider Curls
- Alternating Arm Lateral Raise/Overhead Tricep Extensions
Neutral Grip Shoulder Press and Neutral Grip Upright Row
Erin Stern starts the routine with neutral grip shoulder presses and upright rows. She stresses the significance of posture and form for precise muscle targeting, emphasizing the grip’s crucial role.
“Our first superset is a neutral grip shoulder press followed by a neutral grip upright row. Now for this superset I would recommend using dumbbells that are a little bit lighter on the upright row. For this setup I’ve got the bench the back set to a 90 degree angle”
“As I set up for the shoulder press, making sure that my feet are flat on the floor, and with the neutral grip shoulder press you do want to have the dumbbells in front of you slightly. you want to always make sure your forearm to your elbow is underneath the weight and that your wrist are nice and straight and that you have your hand properly wrapped around that dumbbell” Stern adds.
She noted that the upright row mirrors the setup of the shoulder press movement.
“You will really feel this because it’s a unique grip.”
“Same setup as the shoulder press [for the Neutral grip upright row],” said Stern.
“You kind of want to think about dragging the dumbbells along the side of you.”
Low-Incline Row and Low-Incline Pullover
Stern suggests initiating the next exercise with the non-dominant side for balanced gains.
“We got this slight angle, which is going to help us pull a bit higher. Just going to focus on hitting the back a bit higher, working on that X-frame. With the low incline row, I recommend starting with your weaker or non-dominant side.”
“Now, we’re going to go right into this low incline pullover. And this exercise variation is excellent for hitting the lats and terry’s in just a little bit different area that you would with the flat bench pullover.”
Alternating Arm Bench Press and Spider Curls
Transitioning to chest exercises, Stern notes their additional core engagement and stresses arm stability.
“So we’re going to go ahead and hit chest and biceps here. The alternating arm bench press is excellent for working on core stability as well and you don’t have to go as heavy on this exercise because you’re going to do a lot of stabilizing but of course you’re still going to feel it in your chest.”
“I grabbed a lighter pair of dumbbells for this exercise [spider curls]. One thing you want to make sure of is that your bench is secure so you may want to put a nice 25-pound plate or 45-pound plate at the base of it to keep it from sliding or you can just be careful otherwise you’re going to be sliding across the gym with this one.”
“You want your chest and your stomach to be up against the upper pad of the bench and you’re going to extend your arms downward with your arms facing up. Really think about keeping your upper arm perpendicular to the floor and fixed. So, keep that upper arm as still as possible.”
Alternating Arm Lateral Raise and Overhead Tricep Extensions
In the final set of exercises, Stern focuses on the side delts and triceps, maintaining constant muscle tension.
“We’re going to be hitting the medial or side delts with this one and of course, triceps. Set up with feet flat on the floor, upper body nice and tall. You’re going to extend the dumbbells outward. This is another great isometric exercise. As one arm is working, the other arm is staying put and holding. So, we have a lot of time under tension here.”
We’re going to move to the overhead triceps extension. Now, for this exercise, you want to think about kicking that dumbbell up to your shoulder and then interlocking your hands under the top part of that dumbbell.”
“It is the same grip that you would use for the low incline pullover. This is what we’re using on that overhead triceps extension. You want to wrap your thumbs around the handle of that dumbbell for security and you’re going to go ahead and extend that dumbbell right over head and similar to the pullover in that you want to make sure you’re not spending too much time in this starting position.”
“As you lower that dumbbell back and down, think about keeping your elbows in and think about keeping your upper arm as still as possible so the hinge point here is going to be at the elbow, keeping the elbows in is really going to help to target those triceps.”
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Erin Stern’s focus on the X-frame isn’t new; she previously shared guides on achieving a superhero physique, emphasizing the hourglass shape. Stern also offers workouts targeting various body parts, including core and legs.
As a two-time Figure Olympia champion, Stern’s expertise in bodybuilding is evident. She curates simple yet effective workouts, drawing from her own experience and knowledge to benefit her fans.
View Erin Stern’s full upper body workout Video below:
overview
Erin Stern, a two-time Figure Olympia champion, shares a time-efficient upper body superset workout on YouTube. Using only dumbbells and a bench, Stern’s routine enhances the X-frame and V-taper physique. Her approach emphasizes form and muscle targeting, making the workout effective and accessible.
Featured Image @Erin Stern (Youtube & Instagram)
