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.
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.
Reps: 8Rest: 60 secsSets: 5Why: The classic big lift for a bigger, stronger and wider chest. How:
- 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:
- 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:
- 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:
- 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:
- Flex your triceps at the top, then return to the start.
Reps: 15 Rest: 60 secs Sets: 4
Why: It isolates the chest muscles and hits the inner and outer sections of the pecs. How:
- Pause for a second, then reverse the move to the start.