THE T-SHIRT AND TANK-TOP WORKOUTS

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Last Updated on January 7, 2021

*For Workout 1: Perform exercises A and B as a superset.

**For Workout 2: Perform in a circuit fashion moving from one exercise to the next as fast as possible. After you complete one round (one set of each exercise), rest 2-3 minutes and then repeat the circuit 2 more times for a total of 3.

WORKOUT 1

EXERCISE 1A

PARALLEL-BAR DIP

4 sets

10-15reps

60 secrest

EXERCISE 1B

DUMBBELL SHRUGYou’ll need: Dumbbells

4 sets

10-15 reps

60 sec rest

EXERCISE 2A

FACE PULL You’ll need: Adjustable Cable Machine, Rope Attachment

4sets

10-15reps

60 secrest

EXERCISE 2B

DUMBBELL LATERAL RAISE You’ll need: Dumbbells

4 sets

10-15 reps

60 sec rest

EXERCISE 3A

INCLINE DUMBBELL BICEPS CURL You’ll need: Bench, Dumbbells

4 sets

10-15 reps

60 sec rest

EXERCISE 3B

CABLE PRESS DOWN You’ll need: Adjustable Cable Machine, V-Handle Attachment

4 sets

10-15 reps

60 sec rest

EXERCISE 4

HANGING LEG RAISE You’ll need: Pullup Bar

4 sets

10-15 reps

1min rest

WORKOUT 2

EXERCISE 1

INCLINE DUMBBELL BENCH PRESS You’ll need: Bench, Dumbbells

3 sets

8-12 reps

1 min rest

EXERCISE 2

CHEST-SUPPORTED DUMBBELL ROW

3 sets

8-12 reps

1 min rest

EXERCISE 3

CABLE REAR DELT FLYE

3 sets

8-12 reps

30 sec rest

EXERCISE 4

CABLE CHEST FLYE

3 sets

8-12 reps

1min rest

EXERCISE 5

FEET-ELEVATED PUSHUP

3 sets

8-12 reps

1min rest

EXERCISE 6

SEATED CABLE ROW You’ll need: Adjustable Cable Machine, V-Handle Attachment

3 sets

8-12 reps

1 min sec rest

EXERCISE 7

OVERHEAD ROPE EXTENTION

3 sets

8-12 reps

EXERCISE 8

CABLE BICEPS CURL You’ll need: Adjustable Cable Machine, Straight Bar Attachment

3 sets

8-12 reps

EXERCISE 9

AB WHEEL ROLLOUT

3 sets

8-12 reps