Build Your Chest & Arms With This UpperBody Circuit

Supersize your chest, back, arms and shoulders while stripping away belly fat with this six-move upper-body blast.

Working one main muscle group per workout – known as a body-part split – might have been the gold standard for the golden age of bodybuilding, but if you can only train a couple of times per week you need a more efficient approach to get maximum bang for your buck.

This six-move session targets all your major upper-body muscle groups, using different angles and rep ranges to recruit and fatigue as many muscle fibres as possible, so they’re rebuilt bigger and stronger.

Workout Instructions

This is a six-move session made up of 2 straight sets then 2 supersets. Do all reps of move 1, sticking to the sets, reps and rest shown, then do all sets of move 2. Then do moves 3b and 3b as a superset, and the same again for moves 4a and 4b.

Bench Press

Reps: 8Rest: 60 secsSets: 5Why: The classic big lift for a bigger, stronger and wider chest. How:

  1. Plant your heels on the floor, tense your glutes and core, then lower the bar to your chest and press it back up.


Reps: 5-8 Rest: 60 secs Sets: 5

Why: The best bodyweight move for bigger arms, and one that also works your entire upper back. How:

  1. Pause in this position, then slowly lower yourself back to the start.

Incline Dumbbell Bicep Curls

Reps: 12 Rest: 30 secs Sets:  4

Why: Starting with your arms behind your torso increases the range of motion. How:

  1. Slowly lower back to the start.

Incline Dumbbell Flyes

Reps: 12 Rest: 60 secs Sets: 4

Why: It works your upper and outer pecs to build a broader chest. How:

  1. With your chest up and a slight bend in your elbows, lower the weights out to the sides until you feel a good stretch across your chest, then raise them back to the start.

4a. Cable Rope Overhead Extensions

Reps: 15 Rest: 30 secs Sets: 4 

Why: This move works your triceps through a full range of motion, and the cable forces your muscles to work hard in both the lifting and lowering phases. How:

  1. Flex your triceps at the top, then return to the start.

Cable Cross-Overs

Reps: 15 Rest: 60 secs Sets: 4

Why: It isolates the chest muscles and hits the inner and outer sections of the pecs. How:

  1. Pause for a second, then reverse the move to the start.

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