Try This Workout to Build the Ultimate Upper Body

Try This Workout to Build the Ultimate Upper Body

You think the actors have a secret weapon for a funny fit: a trainer is watching their every move, a private chef who eats healthy food in the throat, a full stock home gym.

Of course, these things help. But they don't really move the dial. Two tasks that are a great workout plan, and a desire to work hard. With this program, you first need: The exact same plan as the stars.


The effort you put into your workout was, and will always be, the best equation. It doesn't matter if your annual income is 20 million or 20 thousand - no one can do the exercises for you or force you to go the extra mile. If you get to the point, choosing to make fitness fit for each of these 36 exercises, you have such a good chance of looking like a lace-like action hero.


Dive in, work hard, and make a change. This Ultimate Upper Body Exercise Plan by Men's Health and Celebrity Trainer Ben Bruno is the first place to start. Want to know more? Read on if you are already sold, start with the exercise below.
If you are taking the Ultimate Upper Body Program, you will do three exercises a week (this is one of them). Complete the workouts on the days that work best for you, unless you work consecutive days. So you can do Exercise 1 on Monday, Exercise 2 on Wednesday, and Exercise 3 on Friday. Or if it improves your schedule, you can do your workouts on Saturdays, Sundays and Wednesdays.

1A inline barbell press.
4 sets of 5 reps

Set the adjustable bench to 30 to 45 degrees, or find a inclined bench press station. Sit on the bench and hold the bar more and more, your hands are also shoulder width apart. Lift the support away and place it on your chest, keeping your arms straight. Place the barbell down on your chest, and then push it to the starting point. This is a representative

1b Supported chest rowing chest
4 sets of 8 reps on each side.

Set an adjustable bench on a low incline. Grab a pair of dumbbells and lie down on your chest on the bench. Let the dumbbells straight down from your shoulders, your palms facing each other. Drag dumbbells around the sides of your chest. This is the beginning. As you lose weight, keep the dumbbell in your right hand in your body, then pull it back. Place all your marks on your left hand, then repeat with your right.

2A Dumbbell Sumo Straight Leg Deadlift.
4 sets of 8 representatives

Place the palms in each hand in front of your thighs, palms that are towards your body. In addition to bending your knees slightly and the double shoulder width of the legs, bend your hips and lower your torso until they are parallel to the floor, without rounding your back. Pause and then move to the starting position.

2b Dumbbell three-point row.
3 sets of 15 reps on each side.

Hold the dumbbell in your right hand. Keep your torso down until it is perfectly parallel to the floor, and place your left hand on a bench. Your waist should be naturally moist, not round. Let the dumbbell hang from your shoulder at arm's length, turning your palm to the left (so that your thumb is pointing forward). Drag the dumbbell to your chest. Hold on, and get back to the starting position. Represent all of you, change sides, and repeat.

2C half knee lift.
3 sets of 8 reps on each side.

With each hand, grab one dumbbell head and lower your left knee forward and your right knee on the floor. Place the dumbbell straight out of your right hip, with your arms straight up. Try not to move your torso, bend your elbows and pull the dumbbell diagonally across your chest, and then place it above your left shoulder so your arms are straight. Return the movement to the starting position. This is a representative, do your best, and repeat on your other side.

3A push
4 sets of AMrap

Assume a push-up position with your arms straight and your arms slightly shoulder width apart. Your body should be in a straight line from your head to your ankles. Bend your elbows and lower your body until your chest feels closer to the floor. Hold on, and then push yourself back to the starting point.

In addition to the 3C band pullup.
4 sets of 20 representatives

Stand with your feet hip width. Grab a resistance band, with your arms straight in front of your chest and parallel to the floor. Keeping your arms straight, slowly pull your arms back and forth. Tighten the band and touch your chest. Pause, then return the move to the starting position. Note: If you do not have a large, permanent loop resistance band, you may perform a chest-supported reverse fly instead.