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A 45-minute upper-body workout hitting bench press (4 × 10), seated reverse flyes, wrist curls, and a superset of shoulder presses and dumbbell curls to failure. The focus is functional movements that feel good and deliver a strong pump.
A 45-minute upper-body workout hitting bench press (4 × 10), seated reverse flyes, wrist curls, and a superset of shoulder presses and dumbbell curls to failure. The focus is functional movements that feel good and deliver a strong pump.
Here's my full upper body day of chest, shoulders, back, and arms. And the best part, you can be out of the gym in under 45 minutes. More volume on the bench today, so 4 sets of 10, and I'm really focused on squeezing my chest together when I go up to get the best pump. And then superseded that with the seated reverse fly to get the rear delts. This is probably my favorite movement of all time. I really like to focus on functional movements, what's going to make you feel the best as a human, and this one right here is not only going to make you feel great but look great as well. And I superseded that with these wrist curls. Man, these seem so easy, but nothing burns so bad. Last superset, just 2 sets to failure of a shoulder press and a dumbbell curl. Super simple workout, straight to the point, pushing to failure. You can be in and out in 45 minutes or less.
