The T-Shirt Body Workout

This is a workout program from Men’s Fitness magazine. I generally don’t place much stock into magazine workouts, but this one looks interesting, so I figured I’ll give it a try and see what happens.


Frequency: The program is eight weeks long and comprises two four-week phases. You’ll work out four days a week in each phase. Follow Phase I for Weeks 1-4, then move on to Phase II for Weeks 5-8. For both phases, perform Workouts A and B on back-to-back days, then rest a day before Workout C. On the following day, perform Workout D, then rest two more days before repeating the cycle for the next week.

How To Do It: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between sets of each. (So you’ll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform exercises marked A, B, C, and D as a circuit–do one set of each exercise, one after the other, resting the prescribed amount of time between each set. After Excersise D, repeat the circuit again for the prescribed number of sets. Perform the remaining exercises as straight sets, completing all sets for one exercise before moving on to the next one.

Weight: Choose the heaviest weight that allows you to complete all the prescribed repetitions for each set.

Cardio: The day after you do Workouts B and D, perform the following interval cardio session: Warmup on the machine of your choice for five minutes, then work at the hardest pace you can maintain for 30 seconds. Slow down to a moderate intensity for 90 seconds. That’s one interval. Do four intervals in the first week and add one additional interval every week thereafter (so you’ll do 12 intervals in Week 8 ). After you’ve completed all intervals, perform a five-minute cool-down.

Dumbbell Swing: For Workout A in Phase I, use a heavy dumbbell and alternately dip and straighten your knees to help swing it from between your legs to shoulder level. Each shoulder-level swing is one rep.

One thought on “The T-Shirt Body Workout”

  1. I used this workout a while back, it was great I literally would use as my get back in shape workout after I would be on a “break” from the gym.

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