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Mardi Gras is upon us and you might want get into the gym for one last workout to pump up that upper body. This is the workout for you to get your pump on. (It doesn’t have to be Mardi Gras – it works for any party!)

Perform the following 5 exercises for 3 sets each, as heavy as you can for 10-15 reps. If you can’t finish 10, your weight is too heavy, if you can finish 15 – it’s too light!

  1. Incline D/B bench press (3 X 10-15 reps); working upper-chest, shoulders, triceps and abs
  2. D/B upright rows (3 X 10-15 reps); working traps, arms and forearms
  3. Close-grip bench-press (3 X 10-15 reps); working triceps, chest, shoulders and abs
  4. D/B lateral raises (3 X 10-12 reps); working shoulders
  5. Bicep curls (3 X 10-12 reps); working biceps

Then finish with one circuit of all the exercises, drop the weight to 50-60% and perform approx 25 reps of each or to failure.

  • Incline D/B bench press (1 X 25 reps)
  • D/B upright rows (1 X 25 reps)
  • Close-grip bench-press (1 X 25 reps)
  • D/B lateral raises (1 X 25 reps)
  • Bicep curls (3 X max reps in 60 seconds)

You’re ready to party!