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The 21-Day Shred: The Upper Body Muscle Standard Workout

MEN'S FITNESS digital director Mike Simone demonstrates the routine. For more magazine insider info, follow him on Instagram, Facebook, and Twitter

DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.


Complete this once per week - Tuesday

1. Dumbbell bench press, 4 sets 8-12 reps
2. Push ups, 4 sets to failure
3. Pull ups, 4 sets to failure
4. Dumbbell bent-over row, 4 sets 8-12 reps
5. Neutral-grip dumbbell overhead press, 3 sets 8-12 reps
6. Dumbbell side lateral raise, 3 sets 10-12 reps
7. Cable curl, 3 sets 10-12 reps
8. Cable pushdown, 3 sets 10-12 reps


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