Man On a Mission: Total Upper-body Workout

By Mark Suslik

Photography by: Per Bernal

Fifteen exercises in our total upper body workout that target every portion of your upper body with limited rest time make this a cardio-style athletic lift routine to suit the busiest schedules!

Incorporating power movements, this workout is a chaotic shock to the upper body. With the demands of everyday life, whether you are a full-time employee and graduate student, a parent with kids, or just someone going through the daily challenges of life, if you can find time to hit the gym and take on this upper-body challenge, it will provide you with not only the physical strength but more importantly the mental fortitude, to take on anything the day throws your way. Chest up, shoulders back, and chin up!

The Ultimate Upper Body Workout:

Exercise	Sets	Reps (Range)	Rest (Between Sets)
Exercise 1: Bench Press	4	8-12	60 seconds
Exercise 2: Skull Crushers	4	8-12	60 seconds
Exercise 3: Explosive 3 Way Bosu Push-ups	4	10	30 seconds
Exercise 4: Decline Barbell Bench Press	4	8-12	60 seconds
Exercise 5: Incline Dumbbell Barbell Presses	4	8-12	60 seconds
Exercise 6: Spider Curls	4	12-15	60 seconds
Exercise 7: Barbell Rows	4	8-12	60 seconds
Exercise 8: Double Plated Curls drop set to Single Plate Curls	4	12, 20	60 seconds
Exercise 9: Isometric Hold Dumbbell Shoulder Flyes	4	12	60 seconds
Exercise 10: Standing Barbell Bradford Shoulder Press	4	12	60 seconds
Exercise 11: Close grip Pull-ups	4	8	60 seconds
Exercise 12: Overhead Rope Triceps Extension	4	12-15	60 seconds
Exercise 13: Seated Pull-Downs	4	8-10	60 seconds
Exercise 14: Seated Close Grip Rows	4	8-12	60 seconds
Exercise 15: Inverted Body Weight Push-Up Burnout	3	AMRAP	60 seconds