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The upper-body big-muscle workout program

Build shoulders, traps, and forearms that will pop—whether it's at the beach or under even the bulkiest cold-weather clothing.

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The upper-body big-muscle workout program
The upper-body big-muscle workout program

Sure, you don’t get a lot of props for your six-pack abs in fall and winter, when layers of insulation replace summer’s skimpy tank tops and tees. But your traps, shoulders, and forearms can still pop out and look powerful under long-sleeve shirts and sweaters.

With this program, you’ll pack on muscle to these areas and get an upper body no amount of cloth can conceal—whether it’s in the heat of summer or the dead of winter.

How it works

While this routine has plenty of legs and abs work, it particularly targets the “sweater muscles” with exercises that train them heavy and hard. Hang snatch high pulls—an Olympic weightlifting move popular in CrossFit—will train your traps in a brand new way, while rack pulls will add thickness to your shoulders and back.

You’ll also focus on the forearms—but by integrating them with other muscle groups for efficiency. Instead of wrist curls, we’re calling for hammers and farmer’s walks with a thicker dumbbell handle. This forces you to grip harder to hold on to the weight, firing up your forearm muscles without isolating them.

Directions

Perform each workout (Day I, II, and III) once per week, resting a day between each session.

Exercises marked “A” and “B” are alternated, so you’ll do one set of A, rest, then B, rest again, and repeat until all sets are complete.

Jeb Stuart Johnston, C.P.T., is a trainer in New York City. Visit him at brooklynstrong.net.

Routine

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Day I

Pull and press

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Snatch-Grip High Pull

Equipment
Dumbbells
Sets
8
Reps
3
Rest
Every minute on the minute
Exercise 2 of 4

Rack Pull Exercise

Equipment
Barbell
Sets
4
Reps
6
Rest
90 sec.
Exercise 3 of 4

Incline Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
12
Rest
60 sec.
Exercise 4 of 4

Chest-Supported Row

Equipment
Sets
4
Reps
15
Rest
60 sec.
Exercise 5 of 4

Six-Way Shoulder Raise

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60 sec.

Day II

Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 4

Front Squat

Equipment
Barbell
Sets
3
Reps
8
Rest
90 sec.
Exercise 7 of 4

Bulgarian Split Squat

Equipment
Dumbbells
Sets
4
Reps
6
Rest
90 sec.
Exercise 8 of 4

Inverted Row

Equipment
Power Rack
Sets
3
Reps
10
Rest
60 sec.
Exercise 9 of 4

One-Arm Farmer’s Walk

Equipment
Dumbbells
Sets
4
Reps
100 ft. (each side)
Rest
90 sec.

Day III

Intensive arm strengthening

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 4

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
4
Reps
6
Rest
60 sec.
Exercise 11 of 4

Pullup

Equipment
Pullup Bar
Sets
4
Reps
As many as possible
Rest
60 sec.
Exercise 12 of 4

One-arm Reverse Cable Pushdown

Equipment
Cable Machine
Sets
4
Reps
15
Rest
30 sec.
Exercise 13 of 4

Fat-Grip Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
10
Rest
30 sec.
Exercise 14 of 4

Dragon Flag

Equipment
Bench
Sets
3
Reps
12
Rest
60 sec.
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