To build a more impressive upper body, it’s essential to train your shoulders, not just your chest and arms. Adding width to your shoulders will make the top of your frame wider and create the impression that your waist is narrower than it is, making your upper body appear wider and leaner.
Superset 1
1A Seated dumbbell shoulder press
Sets 4 Reps 10-12 (last set to failure) Rest 0sec
Sit on an upright bench holding a dumbbell in each hand at shoulder height. Press the weights directly overhead until your arms are straight, then slowly return to the start.
1B Dumbbell lateral raise
Sets 4 Reps 10-12 (last set to failure) Rest 2min
Stand tall holding a light dumbbell in each hand. Keeping your chest up, raise the weights out to the sides until they reach shoulder height. Pause briefly, then slowly lower the weights back to the start.
Superset 2
2A Weighted crunch
Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets
Lie on the floor with your back and feet flat on the floor and knees bent, while holding a dumbbell or weight plate securely with both hands on your chest. Contract your abs to raise your torso off the floor. At the top position squeeze your abs hard, then slowly lower your torso again. Make the move harder by not allowing your shoulder blades to touch the floor between reps.
2B Gym ball jackknife
Sets 4 Reps 10-12 (last set to failure) Rest 2min
Start in a press-up position with your feet and shins on a gym ball. Keeping your core tight, use your abs to roll the ball towards you and bring your knees in towards your chest. Pause in this position, then slowly reverse the movement back to the start.
3 Bicycles
Sets 2 Reps To failure Rest 1min
Lie flat on the floor with your legs straight and fingers by your temples. Contract your abs to raise your torso and simultaneously rotate to one side while bringing in a knee to meet the opposite elbow. Reverse the movement back to the start ,then repeat, alternating which way you rotate your torso to meet the opposite knee.
4 Cardio: Treadmill sprints
Time 10x30 seconds
Set the treadmill to 2% elevation and a fast pace. Stand with feet either side of the running surface, then jump on it and sprint for 30 seconds. Jump back to the starting position and rest for 30 seconds. Repeat this pattern ten times.
