21-Day Workout for a Chiseled Upper Body

Exercise 1 of 6

Overhead Press

Equipment

Sets

3

Reps

10, 8, 6

Rest

90 sec

Exercise 2 of 6

Alternating Medicine Ball Pushup

Equipment

Medicine Ball

Sets

3

Reps

8-12

Rest

30 sec

Play How to

*Alternate with close-grip pulldown.

Exercise 3 of 6

Close-Grip Pulldown

Equipment

Lat Pulldown Bar

Sets

3

Reps

10-12

Rest

30 sec

*Alternate with alternating medicine ball pushup.

Exercise 4 of 6

Incline Dumbbell Shrug

Equipment

Bench, Dumbbells

Sets

3

Reps

10-12

Rest

60 sec

Play How to

*Use a high incline.

Exercise 5 of 6

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

3

Reps

10-12

Rest

30 sec

Play How to

*Alternate with bench dip.

Exercise 6 of 6

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

3

Reps

10-12

Rest

30 sec

How to

*Alternate with bench dip.