The T-Shirt Body Workout

Phase I – Workout A

1A. Barbell Shoulder Press

• Sets: 5, Reps: 6-8, Rest: 90 sec.

1B. Chinup

• Sets: 5, Reps: 6-8, Rest: 90 sec.

2A. Dumbell Upright Row

• Sets: 3, Reps: 8-10, Rest: 90 sec.

2B. Dumbbell Swing

• Sets: 3, Reps: 10-12, Rest: 90 sec.

3A. Close-Grip Bench Press

• Sets: 3, Reps: 8-10, Rest: 60 sec.

3B. Incline Hammer Curl

• Sets: 3, Reps: 8-10, Rest: 60 sec.

Phase I – Workout B

1. Squat

• Sets: 4, Reps: 6-8, Rest: 120 sec.

2. Bulgarian Squat

• Sets: 2, Reps: 10-12, Rest: 90 sec.

3A. Behind-Back Wrist Curl

• Sets: 3, Reps: 20, Rest: 60 sec.

3B. Reverse Crunch

• Sets: 3, Reps: 20, Rest: 60 sec.

4. Single-Leg Calf Raise

• Sets: 4, Reps: 20, Rest: 60 sec.

Phase I – Workout C

1A. Lying Dumbbell Row

• Sets: 5, Reps: 6-8, Rest: 90 sec.

1B. Incline Barbbell Press

• Sets: 5, Reps: 6-8, Rest: 90 sec.

2A. Barbell Curl

• Sets: 3, Reps: 7-9, Rest: 60 sec.

2B. Dip

• Sets: 3, Reps: 10-12, Rest: 60 sec.

3. Dumbbell Reverse Wrist Curl

• Sets: 3, Reps: 20, Rest: 90 sec.

Phase I – Workout D

1. Hang Clean

• Sets: 4, Reps: 6-8, Rest: 90 sec.

2. Deadlift (Perform the deadlift in Weeks 1, 3, 5, and 7, according to the following guidelines

• Week 1: Sets: 4, Reps: 10, Rest: 3 min.
• Week 3: Sets: 4, Reps: 8, Rest: 3 min.
• Week 5: Sets: 5, Reps: 6, Rest: 2¹/₂ min.
• Week 7: Sets: 6, Reps: 4, Rest: 2 min.

2. Back Extension (Perform the back extension in Weeks 2, 4, 6, and 8, according to the following guidelines

• Sets: 3, Reps: 8-10, Rest: 2 min. (Applies to each week.)

3. Snatch-Grip Barbell Shrug (Perform the snatch-grip barbell shrug in Weeks 2, 4, 6, and 8 only. On odd-numbered weeks, move directly to Exercises 4A and 4B.)

4A. Swiss-Ball Crunch

• Sets: 4, Reps: 12-15, Rest: 60 sec.

4B. Seated Calf Raise

• Sets: 3, Reps: 30, Rest: 60 sec.