Weekly Workout For Men: 3 Chest and Shoulder Muscle Building Routines

You want to get a bigger upper body, I get it.

I wanted to do the same thing too, and in fact struggled for many years to even start building a bigger chest even though I was doing all of the chest building exercises that I was reading about.

  • Bench Press

  • DB Flyes

  • DB Press

  • Cable Flyes

I did all of those exercises but my chest and shoulders never grew bigger, or my traps for that matter. It was frustrasting to say the least and I thought I was always going to be the little guy or the “skinny” guy.

Now, I’m still a small guy standing in at 5’7” and weighing 170 pounds, it’s a lot better than my 145 pounds that I weighed at the beginning of 2017. In less than 2 years I have gained 25 pounds of muscle. Mostly from changing up the way that I was lifting and adding two supplements to my routine (More on that later)

At this point, you are probably wondering “How can I get a bigger chest and upper body?”

I can tell you it’s a lot easier than you might think and I am going to walk you through three workout routines for you to do to make huge improvements.

Are you ready?

Hang Cleans, Push Press & Thrusters

Two years ago I had no idea what a hang clean was, now it’s one of my favorite movements.

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  • They help develop grip strength

  • They improve Aerobic capacity

  • They develop the trapezius muscles

They take a little time to Learn the Power clean, but once you do, you will love it.

The other movement is the Push press, which is very similar to a standard overhead press except that you move into a quarter squat position before lifting the bar overhead.

It doesn’t put as much stress on the shoulders and instead engages the powerful leg muscles to assist in completing the repetition.

Both of these movements will be pivotal in building a large upper chest. The push press builds both the Upper chest and shoulder muscles, while the Power Clean builds the traps the biceps and the forearms.

The thruster is the third movement and this will build on both of the previous movements by adding a deep squat into the overhead press. The thruster is one of the most powerful movements that a person can do to build a super fit, muscular body. Not only will you become stronger, your overall fitness will increase.

Remember, we describe fitness as:

3 Exercise Routines with these movements

Workout 1:

8 Minutes of:

  • 4 Hang Cleans

  • 4 Push Press

    • Rest for as long as it took you to complete, then:

  • 5 hang Cleans

  • 5 Push Press

Repeat for 8 minutes


Workout 2:

3 rounds of:

  • 1 minute max thrusters

  • 1 minute max push-ups


Workout 3:

21-18-15-12-9-6 reps for time of:

  • Bench press Body-weight

  • Pull-ups


Feel free to experiment with doing combinations of these exercises, over different time domains, and intensities.

I promise that if you program any of these movements into your workouts that you will see serious muscle gain and overall improvement in Aerobic Capacity.

Also, I did mention earlier that I have supplements that I use after workouts. I only use three, and they are all the same brand so it makes it easy.

  • Creatine - Muscle Pharm

  • BCAA’s - Muscle Pharm

  • Protein - Muscle Pharm

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