Toning Workout for Upper Body

Our workouts these days consist of 4 days of resistant training, each workout focusing on either the upper body or lower body. Because our focused is to start losing weight, our volume of reps have increased and add more super-sets (exercise done back to back with minimal rest) to keep our heart rate up. 

Also something new we have been trying and really enjoying is to starting each workout with compound exercises (an exercise that uses multiple muscle groups) and then follow-up the remaining exercises with super-sets. 

Here is our upper body workout to build muscle while shedding weight:

Dumbbell Bench Press: 2 warm-up sets, 5 set for 10-12 reps

Smith Machine Overhead Press:  2 warm-up sets, 5 set for 10-12 reps

Super-set #1: Bent Over Barbell Rows: 4 sets for 12-15 reps
                     Reverse Dumbbell Flyes: 4 sets for 12-15 reps

Super-set #2: Wide Grip Lat Pulldown: 4 sets for 10-12 reps
                     Bicep Curls: 4 sets for 8 reps bicep curls & 8 reps hammer curls

Super-set #3: Dumbbell Side Lateral Raise: 4 sets for 10-12 rep
                     Triceps Push-downs with Rope: 4 sets for 12-15 reps

Finisher Super-set: Dips (Assisted or Unassisted) 3 sets to failure
                            Pull-ups (Assisted or Unassisted) 3 sets to failure