Uploaded May 2023 | Updated September 2026, 2 days ago

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Look your best this summer with this Arm & Back superset from Coach Kiki! This superset primarily hits three muscle groups... Back - Delts - Triceps and is perfect for those of you wanting both more muscle definition, increased strength, AND a challenge.

Use as a warmup, cooldown, or quick-hitter pump!

3 SET SUPERSET
Assisted or Regular Pull-ups: 15-20 reps
Delt or Tricep Focused Push-ups: 15-20 reps

TIPS 4 SWOLENESS
Assisted or Regular Pull-up
- Set up rings around chest height
- Feet out in front
- Big squeeze at the top, control the descent down

Delt or Tricep Focused Push-up
- Elevated at a 45-degree angle
- Narrow hand grip
- Think about pressing through the front delt

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