Workout Routines

The T-shirt workout routine to get a jacked upper body

Build the perfect physique with this high-volume, two-day workout program.

by
Chris Pratt
The Riker Brothers
The Riker Brothers
Duration 60
Exercises 6
Equipment Yes

Regardless of style, there’s one detail that all suits, from the baggy business ones to slim-fitting tuxedos, invariably share: two lapels tapering to form a V shape. That’s because a good suit is supposed to create the illusion of a muscular body, accentuating the shoulders and narrowing the waist. The idea, of course, is to project power.

We’ve got news for you: The same principle applies when you’re not wearing a suit. And this summer you’re likely to find yourself wearing a T-shirt far more often than a three-piece, so now’s the time to start cutting the impressive figure you deserve. To carve the perfect torso, read on.

How it works

This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout, you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch-grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new- and old-school, to get the best results possible. (And don’t worry about behind-the-neck pressing—as long as your form is on point, you’ll be fine. If you're not sure about your form, just do a traditional barbell shoulder press or dumbbell shoulder press.)

Directions

Perform each workout (Days I and II) once per week, spacing the workouts out by at least two full days. (You can complete your lower-body training independently of these workouts.) Perform the exercises as straight sets, completing all the sets for one move before going on to the next.

The T-shirt Workout Program Day 1: Back and shoulders

Exercise 1.

Snatch-Grip High Pull You'll need: Dumbbells How to
Snatch-Grip High Pull  thumbnail
5 sets
3 reps
As needed rest

Exercise 2.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
10 reps
As needed rest

Exercise 3.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
AMRAP reps
As needed rest

Exercise 4.

Neutral-Grip Pulldown You'll need: V-Handle Attachment How to
Neutral-Grip Pulldown thumbnail
4 sets
15 reps
As needed rest

Exercise 5.

Behind-the-Neck Press You'll need: Barbell How to
Behind-the-Neck Press thumbnail
4 sets
8 reps
As needed rest

Exercise 6.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
4 sets
15 reps
As needed rest

The T-shirt Workout Program Day 2: Chest, triceps, and biceps

Exercise 1

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
4 sets
8-12 reps
As needed rest

Exercise 2.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
4 sets
6-8 reps
As needed rest

Exercise 3.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
As many as possible reps
As needed rest

Exercise 4.

Close-Grip Bench Press You'll need: Bench How to
Close-grip Bench Press thumbnail
4 sets
8-12 reps
As needed rest

Exercise 5.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
4 sets
15 reps
As needed rest

Exercise 6.

Drag Curl You'll need: Dumbbells How to
Drag Curl thumbnail
5 sets
8 reps
As needed rest
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