If you’re sick of your girlfriend talking about what a great body Joe Manganiello has (or just staring, slack-jawed, whenever he’s on-screen), it’s time you did something about it. You can start with this routine—a workout plucked from Manganiello’s own fitness book, Evolution, and used by the big man himself to bulk up his chest, shoulders, and arms.
HOW IT WORKS
Manganiello is an old-school gym rat. He doesn’t do any fancy exercises, just tried-and-true bodybuilding staples like the bench press, overhead press, and pushdown. He warms up slowly on the bench, working up to the heaviest load he can handle for two reps, then backs off the weight for higher reps to get a pump. From there, he alternates exercises for different muscle groups so he can accomplish more work in less time.
At 32 total sets, it’s a lot of work—and, like the TV show that made Manganiello famous, it’s not for the squeamish. But it will put hair (or fur?) on your chest, as well as make it bigger. Perform the bench press as straight sets. For the paired exercises (marked “a” and “b”), do one set of “a,” rest, then one set of “b,” and repeat the pair until all sets are complete. Rest 60–90 seconds after every set in the workout.
DIRECTIONS
Perform the bench press as straight sets. For the paired exercises (marked “a” and “b”), do one set of “a,” rest, then one set of “b,” and repeat the pair until all sets are complete. Rest 60–90 seconds after every set in the workout.
THE WORKOUT >>> [PAGE 2]
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THE WORKOUT
1. BENCH PRESS
Sets: 8
Reps: 15, 10, 8, 6, 4, 2, 5, 10
Grasp the bar with hands just outside shoulder-width apart and arch your back. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. Increase the weight accordingly as the reps decline, and then reduce the weight on the last two sets.
2A) INCLINE DUMBBELL FLYE
Sets: 4
Reps: 10
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest and then, keeping a slight bend in your elbows, spread your arms open as if you were going for a big bear hug. Lower your arms until you feel a stretch in your pecs and then bring the weights back together over your chest.
2B) DUMBBELL OVERHEAD PRESS
Sets: 4
Reps: 10
Hold dumbbells at shoulder level and brace your abs. Press the weights overhead.
3A) PLYO PUSHUP
Sets: 4
Reps: 8–12
Get into pushup position with your hands shoulder-width apart on the floor. Your whole body should be straight. Lower your body toward the floor until your chest is one inch above it. Explosively press back up so that your hands leave the floor and your body rises into the air.
3B) CABLE PUSHDOWN
Sets: 4
Reps: 8–12
Attach a straight bar (or lat-pulldown bar, as shown) to a cable station. Grasp the bar with hands shoulder-width apart and tuck your elbows to your sides. Extend your elbows to lock them out.
4A) LATERAL RAISE
Sets: 4
Reps: 10
Hold a dumbbell in each hand at your sides. Raise the weights 90 degrees to your sides so your upper arms are parallel with the floor.
4B) OVERHEAD TRICEPS EXTENSION
Sets: 4
Reps: 10
Attach a rope handle to the upper pulley of a cable station and grasp an end with each hand. Facing away from the machine, step forward and stagger your feet. Let the tension on the cable pull your arms over your head and bend your elbows. Extend your elbows and flex your triceps at the end.