Build titanic shoulders, dominant traps, and burly arms that even cold-weather clothing can't hide.
Jeb Stuart Johnston, C.P.T 1 / 15
When the season changes and the weather gets colder, all that hard work and dedication in the gym—aka your bulging muscles and six-pack abs—get hidden away in layers of outerwear. But have no fear: Even in the most bulky sweater, you can train your physique to look powerful.
That's why we created The Upper-Body Big Muscle Workout Program. It's designed to to pack on muscle and sculpt an upper body that no amount of clothing can conceal.
Think of this gallery as a reference guide to each move contained in The Upper-Body Big Muscle Workout Program. Scroll through to get the details on how to perform each move, and then check out the simplified guide to every day of The Upper-Body Big Muscle Workout Plan.
Hang Snatch High Pull
Stand with feet hip-width apart and reach down to grasp the bar with hands double shoulder-width apart. Keeping your lower back flat and chest facing forward, stand up with the bar, then bend your hips back to lower it until it’s just above the knees. From there, explosively extend your hips, then jump and shrug. The momentum should pull the bar up in front of you until your upper arms are parallel to the floor and you’re on the balls of your feet. Control the descent and begin all subsequent reps from just above the knee.
Get a stopwatch and start it just before you begin your first set. Perform all your reps, then rest as long as it takes for a new minute to begin (for instance, if you finished your set at 00:10, you’ll do the next set starting at 01:00). This is known as "every minute on the minute," often shortened to EMOM.
Rest the barbell on the spotter bars of a power rack (or use rubber mats) so that it’s just below knee height. Stand with feet hip-width apart and bend your hips back until you can grasp the bar just outside your knees. Keeping your lower back flat, pull the bar into your body and extend your hips to stand up straight, squeezing your glutes at the top. Lower it back to the rack under control.
Stand holding a light dumbbell in each hand. Raise the weights out 90 degrees to your sides, then bring them in front of you to point forward (as in a front raise). From there, raise the weights straight overhead. Now reverse the entire process, lowering the weights to in front of you, moving them out to 90 degrees, and then back down. That’s one rep.
Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet at shoulder width with toes turned slightly out. Squat as low as you can without losing the arch in your lower back.
Hold a dumbbell in each hand and stand lunge length in front of a bench. Rest the top of one foot on the bench behind you. Bend both knees and lower your body until your rear knee nearly touches the floor. Keep your torso upright. Push through your front heel to come back up. Complete all your reps on one side, then repeat on the opposite side.
Set a barbell in a rack at hip level and grasp it with hands outside shoulder width. Hang from the bar and extend your legs in front of you so your body looks as if it’s in position to perform a pushup upside down. Squeeze your shoulder blades together and pull your body up to meet the bar.
Attach a Fat Gripz grip (fatgripz.com) to a dumbbell, or wrap a towel around the handle to thicken it. Grasp the handle and brace your core. Pick up the weight and walk with your chest out and torso straight. Switch hands and repeat.
Attach a single-grip D handle to a cable station and hold it in one hand with your palm facing up. Keeping your upper arm stationary at your side, extend your elbow, pushing the handle. Complete all your reps on one side and then repeat on the opposite side.
Attach Fat Gripz grips to dumbbells, or wrap towels around the handles to thicken them. Hold a dumbbell at your side. Curl the weight in front of and across your body with your palm facing your belly and your thumb facing up. Think of it like a hammer curl that’s flipped 90 degrees. Repeat on the other side.
Lie on a bench and grasp it behind your head. Bend your knees 90 degrees and roll your knees back toward your head, raising your body up off the bench and onto your upper back. Brace your abs and squeeze your glutes. Take a sharp breath and hold it. Lower your body until your feet touch the bench, then come back up. If you can, perform the move with your legs fully extended.