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[UPWOD Nº6] The Upper Body Inferno Workout — Shoulders & Chest

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*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

PUSH IT GOOD.

UPWOD Nº6 is a full-blown upper body push circuit. After destroying your legs on Monday, Tuesday’s workout leverages complementary muscles groups and vigorously attacks the upper half of the upper body, predominantly smashing the chest and shoulders.

Because the chest and shoulders both leverage the triceps and follow similar movement patterns, it makes sense to group them together in one mega workout.

Using a number of signature power moves, paired with incendiary supersets and drop sets, you’ll quickly and explosively push heavy weight across a wide range of angles, in such a way that thoroughly blasts and burns out the top half of your torso. It also spikes heart rate, elicits a metabolic effect, and effectively churns through fat.

Weave your way through it and you’ll slap on strength, mass, and definition across your chest; add width and definition to your delts; and build a powerful upper body that’ll draw eyes from a distance.

GET IT.



 

[UPWOD Nº6] The Upper Body Inferno Workout — Shoulders & Chest


shoulder workout, deltoid workout, shoulders workout, shoulder workout plan, workout of the day, wod, daily workout, workouts, workout plan, workout plans, workout routine, workout routines, work out, gym workout, work out plans, workout program

Bonus info for each exercise:

  • 1. [DROP SET] Dumbbell Chest Press — drop sets consist of multiple sets of the same exercise, back-to-back, with weights that are progressively lighter. Do 12 reps of the dumbbell chest press with your typical weight. Immediately drop the weight, grab dumbbells that are ~50% of the weight used in your first set, and do 12 additional reps. That’s 1 full drop set.
  • 2. [SUPERSET] Dumbbell Lateral Raises + Dumbbell Shoulder Press — do 12 lateral raises immediately followed by 12 reps of the dumbbell shoulder press (seated). These specifically destroy the lateral deltoids.
  • 3. [SUPERSET] Incline Dumbbell Chest Press + Incline Dumbbell Flies — set the bench to 45º. Do both sets back to back. Squeeze your upper chest at the top of both exercises.
  • 4. [SUPERSET] 1-Arm Kettlebell Swings + Upright Rows — d0 20 kettlebell swings per arm with a tight core and flat back. Powerfully explode up. Immediately grab a barbell and do 12 upright rows. Hold at the top for .5 seconds.
  • 5. [SUPERSET] Close-Grip Incline Dumbbell Press + Reverse Dumbbell Flies — set the bench to 45º. Hold the dumbbells with a neutral grip, they should come down to the side of your chest at the bottom of each rep. Explode up through your triceps. Immediately stand up and do a set of reverse dumbbell flies. Make sure to use a light weight and raise the dumbbells straight up in line with your rear deltoids.
  • 6. [BURNOUT] Dips + Push Ups — Do as many parallel bar dips as possible (sub with bench dips if needed). Immediately drop down and do as many push ups as possible, to failure. Rest and repeat a second time.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto