This resistance training workout will explore the "superset" or long set of exercises using dumbbells for resistance and a chair for support. Supersets can increase the difficulty of the workout and improve muscle gain since you can get more done in the time you have. Performing exercises with similar muscle groups back to back can save time and increase intensity by reducing the rest interval between the exercises.

In this workout, several back, biceps, and shoulder exercises are grouped together and performed as one long set. Each superset is done twice, with the second set adding some intensity into the exercise. As we improve the strength of the upper thoracic spine, we will experience less tightness and fatigue.

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