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Bodybuilder's Upper Body Smash


Every guy wants that classic bodybuilder physique. We would like bigger muscles and smaller waists, but we don't always go about it the best way. Bodybuilders have the time and genetic gifts to isolate every muscle and hit it with lots of sets in workouts that last more than an hour. But most of us with full-time jobs, families, and average genes don't have that luxury. If you want better results in less time, you have to be smarter about your training. That's why we've created the New-School Bodybuilding program, to offer you a more scientific and streamlined approach to building a lean and muscular body along with loads of functional strength. Try it for four weeks, and you'll see how modern thinking can get old-school results.

How to do this Workout

Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days.

When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Rest
  • day 4 Workout
  • day 5 Rest
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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