Tip: Overhead Press, Front Squat Challenge
Start with 10 presses and 20 front squats. On the next set, do as many presses as you can, then double that number for front squats. Continue until jacked.
Tip: The Chin-up/Push-Up Countdown Challenge
Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.
Tip: Flye, Push-Up Drop Set on Rings
For this mechanical drop set, you go from the hardest to easiest movement to match your fatigue level: wide flyes, bent-arm flyes, push-ups.
Tip: Chin-Up, Inverted Row Drop Set
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
Tip: Train Between Extremes
There are two ways people like to think about their workouts. Neither lead to progress. Here's the smart way to approach hard training.
Tip: Glute Bridge Walkouts
Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.
Tip: Dead-Stop Trap Bar Press
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
Tip: Bodyweight Curls
Looks easy, but it's surprisingly challenging, easy on the wrists, and a great biceps builder.
Tip: The 3-Way Shoulder Finisher
Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.
Tip: Wide Grip Suspension Pull-Up
These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.
