This 20-Minute Upper Body Circuit Can Help to Banish Your Man Boobs

When you work out your upper body, you shouldn’t just be focusing on mirror muscles like your biceps. Your chest, shoulders, and back all need love, too.

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). 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

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.

Tip: Keep your hands behind ears as they press up and over head.

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

Tip: Avoid rocking back and forth throughout movement.

Tip: Avoid looking down at any point throughout this movement.

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

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

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

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