BY BJ GADDOUR
If you want to get action hero jacked, you need to hammer the upper chest, arms, and shoulders and bring out that wide V-taper. Try this 30-Minute Movie Muscle Workout that hits all them tender bits.
This is also super accessible for people of all fitness levels, as outlined below.
1. Rotational cable pulldown
2. Single-arm landmine press
3. Triple crush: hammer curl to press to triceps extension
Do three cycles of this resting 30 to 60 seconds between moves.
For move one, do as many simultaneous reps as you can in a minute and then immediately do as many alternating reps as you can for another minute. This move is a great way to get extended time under tension on those lats and a perfect option for those that struggle with pullups. It will also develop those back abs,
For move two, do as many reps on your left arm (or weak side) in a minute and then immediately switch sides and repeat matching that same rep total in a minute. For those with shoulder issues, this is a great way to get your pressing in. It also hits the upper chest and trashes the triceps. Not to mention it will really shred up your abs, obliques, and ribcage (serratus anterior muscle). I personally don’t do any of that silly core work so this is how I get it in.
For move three, do as many reps of this three-move combo as you can in two minutes that hammers the arms and shoulders. The hammer-grip is a nice option for those with elbow and shoulder mobility restrictions. Pick a weight that allows you to complete at least six reps with the most challenging of the three moves, the overhead triceps extension. The dumbbell work also allows you to work on asymmetries between sides.