The "Look Hot in a T-Shirt" Workout

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.

Note: this workout is not intended for beginners. If you are attempting these moves for the first time, practice several sets with body weight, and then a light weight before attempting to load.

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 WORKOUT

DAY 1

1. SNATCH GRIP HIGH PULL
Sets: 5 Reps: 3
Stand with your feet shoulder-width apart, holding the bar with your hands double that width. Keeping your lower back naturally arched (not rounded), bend your hips back till the bar reaches above your knees. Bend your knees slightly more — your shoulders should be in front of the bar. Immediately explode the bar upward until it’s at chest level and your upper arms are parallel with the floor.

2. BENTOVER ROW FROM FLOOR
Sets: 4 Reps: 10
Grasp the bar with an overhand grip at shoulder width and let it hang in front of your thighs. Bend at the hips and knees and lower your torso until it’s parallel with the floor—let the bar rest on the floor. Squeeze your shoulder blades together and pull the bar to your belly. Return the bar to the floor after each rep.

3. REVERSE GRIP PULLUP
Sets: 4 Reps: As many as possible 
Hang from the bar with your hands outside shoulder width, palms facing you. Pull your chin over the bar.

4. CLOSE-GRIP PULLDOWN
Sets: 4 Reps: 15
Attach a close-grip handle to the pulley of a lat-pulldown station (if you have only a straight bar available, grasp it at shoulder width, with palms facing you). Set up at the machine so your knees are braced and grasp the handle with palms facing each other. Pull the handle to your collarbone, driving your elbows down and back as you pull.

5. BEHIND-THE NECK PRESS 
Sets: 4 Reps: 8
Stand holding the bar with hands just outside shoulder width so your forearms are perpendicular to the floor. Press the bar straight overhead, then lower it behind your head, stopping halfway down your neck. Press back up to begin the next rep. Try to keep your head upright and use a conservative load to ensure proper form. This can be substituted with Military Press if you find you cannot ensure proper form.

6. LATERAL RAISE
Sets: 4 Reps: 15
Hold a dumbbell in each hand by your sides. Raise your arms out 90 degrees until they’re parallel with the floor, rotating your wrists so your pinkies are higher than your thumbs at the top.


DAY II

1. DUMBBELL FLYE

Sets: 4 Reps: 8–12
Lie on a flat bench with a dumbbell in each hand. Press the weights over your chest then slowly spread your arms apart, keeping a bend in your elbows. Continue until you feel a stretch in your pecs, and hold for three seconds. Bring your arms together again as if you’re hugging someone, and hold for three seconds.

2. INCLINE BENCH PRESS
Sets: 4 Reps: 6–8
Lie on an incline bench. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest, then drive your feet into the floor as you press it back up.

3. DIP
Sets: 4 Reps: As many as possible
Suspend yourself over the parallel bars of a dip station and then lower your body until your upper arms are parallel with the floor. Press back up to the starting position.

4. CLOSE GRIP BENCH PRESS
Sets: 4 Reps: 8–12
Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back and pull the bar off the rack. Lower it to your sternum, tucking your elbows about 45 degrees from your sides. When the bar touches your body, drive your feet hard into the floor and press the bar directly above you.

5. TRICEPS PUSHDOWN
Sets: 4 Reps: 15
Attach a straight bar to the top pulley of a cable station and grasp it with your hands shoulder-width apart, palms facing down. Keeping your upper arms tight at your sides, extend your elbows to push the bar down. Come up to where your elbows are bent 90 degrees and begin the next rep.

6. DRAG CURL
Sets: 5 Reps: 8
Hold the bar with hands shoulder width apart, palms facing up. Slowly draw your elbows back and “drag” the bar up along the front of your body until your elbows are bent 90 degrees or slightly more. The movement is meant to be strict, so perform your reps deliberately.