Workout Routines

Joe Manganiello's upper-body workout routine

Build a monstrous upper body with the "True Blood" actor’s own chest, shoulder, and triceps routine.

Joe Manganiello's upper-body workout routine
Doug Inglish
Doug Inglish
Duration 30
Exercises 7
Equipment Yes

If you’re sick of your girlfriend talking about what a great body Joe Manganiello has (or just staring, slack-jawed, whenever he’s on-screen), it’s time you did something about it. You can start with this routine—a workout plucked from Manganiello’s own fitness book, Evolution, and used by the big man himself to bulk up his chest, shoulders, and arms.

How it works

Manganiello is an old-school gym rat. He doesn’t do any fancy exercises, just tried-and-true bodybuilding staples like the bench press, overhead press, and pushdown. He warms up slowly on the bench, working up to the heaviest load he can handle for two reps, then backs off the weight for higher reps to get a pump. From there, he alternates exercises for different muscle groups so he can accomplish more work in less time.

At 32 total sets, it’s a lot of work—and, like the TV show that made Manganiello famous, it’s not for the squeamish. But it will put hair (fur?) on your chest, as well as make it bigger.

Directions

Perform the bench press as straight sets. For the paired exercises (marked “A” and “B”), do one set of “A,” rest, then one set of “B,” and repeat the pair until all sets are complete. Rest 60–90 seconds after every set in the workout.

The workout Joe Manganiello's upper-body routine

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
8 sets
15, 10, 8, 6, 4, 2, 5, 10 reps
0 sec. rest

Exercise 2A.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
4 sets
10 reps
0 sec. rest

Exercise 2B.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
4 sets
10 reps
60-90 sec. rest

Exercise 3A.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
4 sets
8-12 reps
0 sec. rest

Exercise 3B.

Band Pushdown You'll need: Elastic Band How to
Band Pushdown  thumbnail
4 sets
8-12 reps
60-90 sec. rest
You can also do this at a cable station by attaching a straight bar.

Exercise 4A.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
4 sets
10 reps
0 sec. rest

Exercise 4B.

One-Arm Overhead Extension You'll need: Dumbbells How to
One-Arm Overhead Extension  thumbnail
4 sets
10 reps
60-90 sec. rest
Comments