Celebrity Fitness: Try This Workout to Build the Ultimate Upper Body

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Celebrity Fitness: Try This Workout to Build the Ultimate Upper Body

Celebrity Fitness:

Celebrity Fitness: Bodybuild

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You might think actors have an arsenal of secret weapons to get ridiculously fit: a trainer watching their every move, a private chef forcing healthy food down their throat, a fully stocked home gym.

Sure, those things help. But they don’t truly move the dial. The two things that do are a great workout plan, and a will to work hard. With this program, you have the first requirement: the exact same plan as the stars.

You can’t buy the second prerequisite.

The effort you put into your workouts was, is, and always will be the great equalizer. It doesn’t matter if your annual income is 20 million or 20 thousand—no one can do the exercises for you or force you to go the extra mile. If you rise to the occasion, choosing to make each of these 36 workouts a fitness crucible, you have just as good a chance of looking like an action hero as an A-lister.

Dive in, work hard, and make a change. This Ultimate Upper Body workout plan from Men’s Health and celebrity trainer Ben Bruno is the first place to start. Want to learn more? Read on. If you’re already sold, get started with the workout below.

How to Take on the Ultimate Upper Body Workout

Celebrity Fitness: Man Bodybuilding in Gym

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If you’re taking on the Ultimate Upper Body program, you’ll do three workouts a week (this is just one of them). Complete the workouts on the days that work best for you, as long as you don’t do the mall on consecutive days. So you might do Workout 1 on Monday, Workout 2 on Wednesday, and Workout 3 on Friday. Or if it fits your schedule better, you could do your workouts, on say, Saturday, Sunday, and Wednesday. Check out a workout from Phase 1 here.

1A. Incline Barbell Press

4 sets of 5 reps

  • Set an adjustable bench to an incline of 30 to 45 degrees, or find an incline bench press station. Sit on the bench and grab the bar overhand, your hands just beyond shoulder-width apart. Raise the bar off the supports and hold it over your chest, your arms straight. Lower the barbell to your chest, and then press it back to the starting position. That’s one rep.

    1B. Chest- Supported Batwing Row

    4 sets of 8 reps per side

    • Set an adjustable bench to a low incline. Grab a pair of dumbbells and lie chest down on the bench. Let the dumbbells hang straight down from your shoulders, your palms facing each other. Pull the dumbbells to the sides of your chest. This is the start. Keep the dumbbell in your right hand pulled into your body as you lower the left weight, then pull it back up. Do all your reps on your left hand, then repeat with your right.

      2A. Dumbbell Sumo Straight-Leg Deadlift

      4 sets of 8 reps

      • Hold a dumbbell in each hand in front of your thighs, palms facing your body. With your knees slightly bent and feet double shoulder-width apart, bend at your hips and lower your torso until it’s nearly parallel to the floor, without rounding your back. Pause and then rise to the starting position.

        2B. Dumbbell Three-Point Row

        3 sets of 15 reps per side

        • Hold a dumbbell in your right hand. Lower your torso until it’s almost parallel to the floor, and place your left hand on a bench. Your lower back should be naturally arched, not rounded. Let the dumbbell hang at arm’s length from your shoulder, your palm facing left (so that your thumb would point forward if it were extended). Pull the dumbbell to the side of your chest. Pause, and return to the starting position. Do all your reps, switch sides, and repeat.

          2C. Half-Kneeling Lift

          3 sets of 8 reps per side

          • With each hand, grasp one end of a dumbbell and kneel with your left knee forward and your right knee on the floor. Hold the dumbbell on the outside of your right hip, your arms nearly straight. Trying not to move your torso, bend your elbows and pull the dumbbell diagonally across your chest, and then push it up above your left shoulder so that your arms are straight. Reverse the movement back to the starting position. That’s one rep. Do all your reps, and repeat on your other side.

            3A. Pushup

            4 sets of AMRAP

            • Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and then push yourself back to the starting position.

              3C. Band Pull-Apart

              4 sets of 20 reps

              • Stand with your feet hip-width apart. Hold a resistance band overhand, with your arms straight out in front of your chest and parallel to the floor. Keeping your arms straight, slowly pull your hands back and out to your sides. The band should be tight and touching your chest. Pause, then reverse the move back to the starting position. Note: If you don’t have a large, continuous loop resistance band, you can perform the chest-supported reverse fly instead.