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RADP / Pulse Ghana  >  Lifestyle  >  Mens Health

This 20-minute upper body circuit can help to banish your man boobs

Seun Adeyeye

In this session of the Anywhere Anytime workout, celebrity trainer Jay Cardiello will lead you through a routine that challenges you to hone different upper body muscle groups using only your bodyweight.

You'll get more than just a quick pump from this 20-minute circuit, and, according to Cardiello, you'll be on the road to building a better chest and kissing any lingering man boobs goodbye.

Over the 8-week Anywhere Anytime bodyweight workout program, Cardiello will show you the exact circuits he used to whip his clients 50 Cent and Love into shape.

Each week is focused on a different objective, and Week 2 is designed to give you separate splits to train your whole body (if you missed it, find Day 1's lower body circuit here).

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You'll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.

Check out the rest of the program here:

Week 1

WEEK 1, DAY 1

WEEK 1, DAY 2

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Week 2

Week 2, Day 1

Week 2: Get Mobile, Get Strong

Tuesday and Friday

Perform each exercise continuously for 30 seconds, either by completing as many reps as possible (AMRAP) within the timeframe or holding for the entire period. Take as little time as possible between moves, then rest for 2 minutes after completing each round. Perform 3 rounds to finish the workout.

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  • 1. Squat with Shoulder Press

Tip: For maximum shoulder gains, aim to keep hand behind ears as they press up and over head.

  • 2. Squat with Shoulder Rotations

Tip: Aim to keep the chin parallel to the floor at all times. This will ensure proper form throughout movement.

  • 3. Squat with Rows
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Tip: Avoid rocking back and forth throughout movement. This will allow for proper shoulder gains.

  • 4. Squat with Y-Raises

Tip: Avoid looking down at any point throughout this movement. This will keep body in proper form, while increasing gains.

  • 5. Alternating Single Legged Walk Out

Tip: Keep the core tight throughout entire movement. This will keep the hips from dropping toward the floor when performing the walkout.

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  • 6. Scapular Pushups

Tip: Keep the hands in line with shoulders at all times.

  • 7. Pushups: Explained
  • 8. Plank to Elbow Dips (L)
  • 9. Plank to Elbow Dips (R)
  • 10. Tricep Presses

Tip: Push your hips up as if you were performing a downward dog.

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