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.

4 thoughts on “The T-Shirt Body Workout”

  1. Dude I’ve been looking for this work out forever. Do you know what issue it comes from. Are used to do this about 12 years ago And got jacked 🙂

    I’ve been looking for this issue and can’t remember if it was 2006 or 2007

      1. i think this is on mens fitness may or june 2007 – im pretty sure its the one with andy roddick on the cover or the may issue which i cant find.. its funny. i have photo copies of the workout but they are nearly illegible at this point and dont know what issue it comes from exactly. based on this posts timing its probably june issue 2007 as issues come out early.

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