Workout Routines

The Trophy Muscle Workout: Build your chest, back, and core on day 2

This combination of traditional compound movements will not only hone your pecs, lats, traps, and shoulders, but also force your core to get in on the action.

by
Dumbbell Press
Westend61 / Getty
Westend61 / Getty
Duration 60
Exercises 11
Equipment Yes

Typically, most traditional upper-body bodybuilding workouts train chest, back, arms, and shoulders—and that's it. Abs are trained separately, and specifically.

But in the second day of our Trophy Muscle Workout Program, you'll combine those muscle groups, effectively working both of them at the same time. Sure, you'll have some classic chest-and-back-builders like dumbbell bench presses and bentover rows. But the rest of these moves—particularly exercises like the medicine ball pushup and the one-half Turkish get-up—will force your core, chest, back, and arms to work together. And when you factor in the superset effect—more work with less rest—you'll also be burning plenty of calories to boot.

Directions

Choose a light load—the point here is conditioning, not strength building, so maintain tight form and don't overload yourself. If you find that you're struggling to complete the sets with the weights you've chosen, then go with lighter weights. You'll be completing plenty of reps in this workout, so don't worry if you're not hauling heavy iron—the work volume will do you good.

Note: Sets labeled with a letter (2A., 2B., etc.) are supersets. Do all reps of the first exercise, then go directly to the next exercise without stopping. Rest only when indicated.

The Trophy Muscle Workout Workout 2: Chest, back, arms, and core

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
8-10 reps
90 sec. rest

Exercise 2A.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
10-12 reps
0 sec. rest

Exercise 2B.

Medicine Ball Pushup You'll need: Medicine Ball How to
Medicine Ball Pushup thumbnail
4 sets
8-10 reps
90 sec. rest

Exercise 3A.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
8-10 reps
0 sec. rest

Exercise 3B.

Lunge W/ Overhead Press You'll need: Dumbbells How to
Lunge W/ Overhead Press thumbnail
3 sets
10 (each side) reps
90 sec. rest

Exercise 4A.

Alternating Dumbbell Row You'll need: Dumbbells How to
Alternating Dumbbell Row thumbnail
3 sets
10-12 reps
0 sec. rest

Exercise 4B.

Dumbbell Floor Press You'll need: Dumbbells How to
Dumbbell Floor Press thumbnail
3 sets
10-12 reps
0 sec. rest

Exercise 4C.

Concentration curl You'll need: Dumbbells How to
Bent Over Concentration Curl  thumbnail
3 sets
10-12 (each arm) reps
0 sec. rest

Exercise 4D.

One-Half Turkish Getup You'll need: Kettlebells How to
One-Half Turkish Getup thumbnail
3 sets
5 (each side) reps
90 sec rest

Exercise 5A.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
5 sets
AMRAP in 30 sec. reps
0 sec. rest

Exercise 5B.

Side Plank With Lateral Raise You'll need: Dumbbells How to
Side Plank With Lateral Raise thumbnail
5 sets
30 sec. reps
30 sec. rest
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