There's more to building a solid, defined upper body than just pushups, curls, and flyes—and this high-powered combination of four less-common moves is here to prove it.

Attack back-to-back rounds of eccentric pullups, V-ups, single-leg bentover rows, and plank shoulder taps to develop lean muscle in your chest, back, and arms. These unconventional exercises are likely to hit the muscles you've been neglecting with more traditional moves, making this routine perfect for building mass.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4–6 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more upper-body work:

Check out our favorite 10 workouts for a stronger back and abs, our 15 most important exercises for men, and our 25 strength-training exercises for the best upper-body workout of all time.

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