T-shirt day

Ensuring that you are working out all of the large muscles in your upper body, (your back, chest, shoulders), is obviously important. But it's Friday and looking great in a t-shirt is important too.  

To get here, it's in the finer details, or read another way-the muscles within the muscles.

T-shirt muscle day

T-shirt muscle day

Example, your biceps are comprised of two parts—the biceps brachii  and the brachialis. The former is attached to the shoulder and the latter is associated with the elbow and helps with bending your arm, (flexing).  Most gym rats focus on the larger brachii, but you're not the average gym rat are you.  Targeting the brachialis—adds a nice extra level of detail to your arm. 

Next, triceps take up more your arm than your biceps. As the name suggests, they’re composed of three parts: the lateral, medial, and long heads. So, in order to effectively hit your triceps you'll want to go for more volume than you would for your biceps. 

Today’s set gives you a quick upper-body blast with Push-Ups and Dips to get your arms and chest both busting out of your shirt. Burpees at the end provide a much-needed cardio boost that will also keep your metabolism high.

Want to give yourself more of a push? Check out our Humble Fitness group.

  • Push-Ups: 6x25

  • Tricep Dips: 4x15 (Place yourself between two chairs, seats facing in. Place your hands on the seats and perform a standard dip. If you need some assistance you can use your feet for leverage.)

  • Crunches: 3x30

  • Burpees: 4x20


  • 100 Push-Ups

  • 100 Crunches

  • 100 Squats