How to Beef Up Your Chest & Shoulders With The Hulk Smash Upper Body Workout.

Do the Hulk Smash Upper Body Workout 2x per week, with at least 2 days in between each session. We HIGHLY recommend supplementing it with (A) a killer ab workout, (B) something thatdemolishes the legs and butt, and (C) HIIT cardio.

It’s unacceptable to sport toothpick legs in a bathing suit. A few rules:

Rest 1-1.5 minutes in between sets.Use the heaviest weight possible for the given rep range and gradually increase it over time. Once you’re able to bang out the prescribed number of reps, increase the weight during your next set and/or workout.CLEAN. UP. YOUR. DIET. Use our guide to fix it.New to the whole workout thing? Readthis primer first.



1. Dumbbell Chest Press + Dumbbell Flies:

How To:

Protocol: 3 sets — 8 reps + 12 reps

Target Muscle(s): Chest

(1) Do 8 heavy reps of the Dumbbell Chest Press. Lower the weights down until they’re in-line with your chest.(2) Immediately do 12 Dumbbell Flies.Squeeze your chest together at the top of each rep. Use a light weight, focus on form, and maximize the contraction.



2. Deadlifts

How To:

Protocol: 3 sets — 8 reps

Target Muscle(s): Back, Legs, Core, Arms

(1) Start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.(2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 8 heavy reps.

3. Dumbbell Shoulder Press:

How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Shoulders, Triceps

(1) Sit upright and bring 2 dumbbells up to shoulder height.(2) Keep your core tight and press both dumbbells directly overhead. Contract your delts, squeeze, and hold the contraction at the top for 1 second.(3) Lower down slowly until your triceps are PARALLEL with the floor. Repeat for 10 reps.


4. [DROPSET] Lateral Raises:

How To:

Protocol: 3 drop sets — 12 reps + 12 reps + 12 reps PER DROP SET

Target Muscles: Lateral Deltoids, Shoulders (All)

If you forgot, drop sets are a group of setsperformed back-to-back—without rest—where you reduce the weight on each subsequent set. It’s also known as “running the rack.” And it produces INSANE pumps.

So for instance, one drop set could look like:

Set #1: 12 lateral raises x 15 LBs →Set #2: 12 lateral raises x 10 LBs →Set #3: 12 lateral raises x 7.5 LBs

That’s 1 drop set. We’re doing THREE of those. Don’t worry if you fatigue and can’t bang out every rep — push it and get as far as possible.



5. [SUPERSET] 1-Arm Dumbbell Rows + Dumbbell Biceps Curls:

How To:

Protocol: 2 supersets — 10 reps/arm + 12 reps

Target Muscle(s): Back, Biceps

(1) Hold onto a bench and do 10Dumbbell Rows per arm. Pull the weight up to chest height and contract your upper back — keep your core tight and lower back straight.(2) Immediately do 12 Biceps Curls.


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