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The T-shirt workout routine to get a jacked upper body

Build the perfect physique with this high-volume, two-day workout program.

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Chris Pratt
The Riker Brothers
Chris Pratt
The Riker Brothers

Regardless of style, there’s one detail that all suits, from the baggy business ones to slim-fitting tuxedos, invariably share: two lapels tapering to form a V shape. That’s because a good suit is supposed to create the illusion of a muscular body, accentuating the shoulders and narrowing the waist. The idea, of course, is to project power.

We’ve got news for you: The same principle applies when you’re not wearing a suit. And this summer you’re likely to find yourself wearing a T-shirt far more often than a three-piece, so now’s the time to start cutting the impressive figure you deserve. To carve the perfect torso, read on.

How it works

This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout, you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch-grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new- and old-school, to get the best results possible. (And don’t worry about behind-the-neck pressing—as long as your form is on point, you’ll be fine. If you’re not sure about your form, just do a traditional barbell shoulder press or dumbbell shoulder press.)

Directions

Perform each workout (Days I and II) once per week, spacing the workouts out by at least two full days. (You can complete your lower-body training independently of these workouts.) Perform the exercises as straight sets, completing all the sets for one move before going on to the next.

Routine

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The T-shirt Workout Program

Day 1: Back and shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Snatch-Grip High Pull

Equipment
Dumbbells
Sets
5
Reps
3
Rest
As needed
Exercise 2 of 6

Bentover Row

Equipment
Barbell
Sets
4
Reps
10
Rest
As needed
Exercise 3 of 6

Pullup

Equipment
Pullup Bar
Sets
4
Reps
AMRAP
Rest
As needed
Exercise 4 of 6

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
4
Reps
15
Rest
As needed
Exercise 5 of 6

Behind-the-Neck Press

Equipment
Barbell
Sets
4
Reps
8
Rest
As needed
Exercise 6 of 6

Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
15
Rest
As needed

The T-shirt Workout Program

Day 2: Chest, triceps, and biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 6

Dumbbell Flye

Equipment
Dumbbells
Sets
4
Reps
8-12
Rest
As needed
Exercise 8 of 6

Incline Bench Press

Equipment
Barbell
Sets
4
Reps
6-8
Rest
As needed
Exercise 9 of 6

Dip

Equipment
Dip Station
Sets
4
Reps
As many as possible
Rest
As needed
Exercise 10 of 6

Close-Grip Bench Press

Equipment
Bench
Sets
4
Reps
8-12
Rest
As needed
Exercise 11 of 6

Triceps Pushdown

Equipment
Elastic Band
Sets
4
Reps
15
Rest
As needed
Exercise 12 of 6

Drag Curl

Equipment
Dumbbells
Sets
5
Reps
8
Rest
As needed
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