Weight Training: Upper Body Workout

15-Minute Workout: Upper-Body Blast

Build the ultimate upper body with this high-intensity plan
By The Editors of Men's Health menshealth

Grow Your Muscles

Sculpting the perfect V-shaped torso is a balancing act: You need to add size to your chest and shoulders without expanding your waistline. This workout from Nick Tumminello, C.P.T., owner of Performance University in Baltimore, does just that. By overloading your upper body with muscle-building reps and eliminating rest periods, it ramps up your metabolism.

Begin with Round 1. Do all reps for both exercises in set 1, and then do the same for sets 2 and 3 without stopping. Rest 1 minute, and repeat with Round 2.

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ROUND 1
Pushup-position dumbbell row
Reps in Set 1: 10
Reps in Set 2: 8
Reps in Set 3: 6

Unlock the power of the pushup with 8 challenging variations on the classic

Dumbbell pushup
Reps in Set 1: 20
Reps in Set 2: 16
Reps in Set 3: 12

ROUND 2
Kneeling dumbbell curl
Reps in Set 1: 10
Reps in Set 2: 8
Reps in Set 3: 6

Kneeling dumbbell shoulder press
Reps in Set 1: 10
Reps in Set 2: 8
Reps in Set 3: 6


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