Upper Body - Strength and Endurance Challenge

from exercise.com

Upper Body - Strength and Endurance Challenge This intermediate/advanced upper body workout focuses on both strength and endurance for the chest, back, shoulders and arms. In the following supersets, you'll alternate a traditional exercise using heavy weights with the same exercise using lighter weights. The difference is, the second exercise involves alternating the arms, making the move more challenging and incorporating the core for stability. See below for more guidelines.

Chest Press
Lie on a step or ball and press heavy weights up and down, straight up over the chest for 12 reps. More