UPPER-BODY WORKOUT
HOUR OF POWER!
Photography by Jason Jason Ellis
Credit for lead shot: Keith Munyan
Gut-Busting Maneuvers
for a Stomach of Steel
Hard and heavy. That’s how the big guys got big, and so too can you if you’re up to the challenge. Hardcore muscle growth is achieved with weight-training sessions that are exhausting, yet exhilarating. You must literally force your muscle fibers to expand, using tons of sweat and energy. Fewer repetitions of each exercise are performed because you’ll be working close to your maximum effort. You must be prepared for the assault, and your body must be strong enough to take it. This type of savage workout is only to be performed twice weekly at most, because you’ll need a few days off in between for recovery. Presented here is a comprehensive upper-body build-up, comprised of a variety of chest, shoulder and back exercises. Warm up and get growing!
Cable Crossovers
(CHEST )
Stand between two cable stations, grasping handles palms down, with arms parallel to the floor. Proceed to bend arms slightly and bring hands together in front of the waist. Pause, then return to starting position. Perform 8 repetitions.
Cable Military Presses
(SHOULDERS )
Sit at a cable military press station (or use a flat bench and barbell), grasping handles palms out. Proceed to press up to armsÕ length. Pause, then return to starting position. Perform 8 repetitions.
Cable Incline Bench Presses
(CHEST )
Sit at an incline cable bench press station (or use an incline bench and barbell), grasping handles above shoulders. Proceed to press up to armsÕ length. Pause, then return to starting position. Perform 8 repetitions.
Cable Front Bench
(CHEST)
Sit at a cable bench press station, grasping handles in front of the chest. Proceed to press out to arms’ length. Pause, then return to starting position. Perform
8 repetitions.
Dips
(CHEST)
Support yourself with arms almost straight at a dip station, with feet crossed. Proceed to lower until upper arms are parallel to the floor. Pause, then return to starting position. Perform 8 repetitions.
Dumbbell Military Presses
(SHOULDERS)
Stand grasping dumbbells palms out above shoulders. Proceed to press them up to arms’ length. Pause, then return to starting position. Perform 8 repetitions.
Upright Barbell Rows
(SHOULDERS)
Stand grasping a barbell palms back in front of thighs. Proceed to pull the bar up under the chin, extending elbows out to sides. Pause, then return to starting position. Perform 8 repetitions.
Close-Grip Pull-Ups
(BACK)
Grasp an overhead bar or handles with hands close together. Proceed to pull
yourself up until the head is above the hands. Pause, then return to starting
position. Perform 8 repetitions.
Wide-Grip Front Cable Pulldowns
(BACK)
Sit at a cable station grasping a wide bar overhead. Proceed to pull the bar down in front of the head. Pause, then return to starting
position. Perform 8 repetitions.
Single-Arm Dumbbell Rows
(BACK)
Kneel on a flat bench with the left knee, grasping a dumbbell just off the floor with the right hand. Proceed to pull the weight up to the chest. Pause, then return to starting position. Perform 8 repetitions, then switch arm and leg positions for another set.
Dumbbell Shrugs
(SHOULDERS)
Stand grasping dumbbells palms in at sides. Proceed to
raise shoulders and rotate them back, down and up again
to starting position. Perform 8 repetitions.
Wide-Grip Pull-Ups
(BACK)
Grasp an overhead bar or handles with hands wide apart. Proceed to pull yourself up until the head is above the hands. Pause, then return to starting position. Perform 8 repetitions.