This 300-Rep Home Workout Will Build Muscle on Your Arms, Chest, Back, Shoulders

Daniel Davies
·3-min read
Photo credit: skynesher - Getty Images
Photo credit: skynesher - Getty Images

From Esquire

Bros don't let bros skip... blah, blah, blah. If you really want to help your buds out, send them this upper body workout, designed by celebrity trainer Peter Maciver, ACA PMAC Fitness.

Maciver is the man responsible for building the impressive rigs of celebrities like Reggie Yates and Marvin Humes, and the workout he's put together for you is designed to build an enviable frame, just like those celebs, by testing your arms, chest, back, shoulders and core.

300-rep Upper-body Workout

Complete the following circuit three times. Rest as necessary, but be sure to take a two-minute rest between rounds.

Press-ups – 20 reps

How to do it:

  1. Set up with your weight supported on your toes and hands beneath your shoulders, body straight.

  2. Take care to keep you core locked so a straight line forms between your head, glutes and heels.

  3. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Dumbbell Overhead Press – 12 reps

How to do it:

  1. Grab your dumbbells and hold them at shoulder height with palms facing forwards.

  2. Set your feet shoulder-width apart and slightly bend your knees to initiate the move.

  3. Push up with your legs to explosively press the dumbbells straight above your head. Return under control to the start position.

Dumbbell Hammer Curls – 12 reps

How to do it:

  1. Hold a dumbbell in each hand at your sides, palms facing your hips.

  2. Curl the weights up until your thumbs are near your shoulders, then lower.

Dumbbell Floor Chest Flies – 12 reps

How to do it:

  1. Lay on the ground, gripping dumbbells in each hand. Press the weights up above your chest, keeping them from touching, with your pinkies turned slightly inward.

  2. Lower your arms down moving only at your shoulders, keeping a slight elbow bend. Only go as deep as your shoulder mobility allows.

  3. Squeeze your shoulder blades to raise the weight back up to the starting position, and emphasise the squeeze in your chest at the top.

Dumbbell Overhead Tricep Extension – 12 reps

How to do it:

  1. Grab one dumbbell and form a diamond shape with both hands to grip the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight.

  2. Lower the dumbbell down the top of your back by bending at the elbow, maintaining your strong chest and keeping your shoulders still.

  3. Raise the weight by fully extending your arms, pausing for a count to squeeze at the top of the movement.

Renegade Rows – 10 reps on each arm

How to do it:

  1. Get into a press-up position with your hands on the handles of two dumbbells.

  2. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position.

  3. Repeat with the left dumbbell.

Plank Shoulder Taps – 20 reps

  1. Get into a high press-up position.

  2. Raise your left hand to you right shoulder. Pause at the top and lower back underneath your left shoulder.

  3. Raise your right hand to your left shoulder, before lowering back to your starting position.

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