As an individual gets stronger, he or she requires tougher workouts to improve their strength, physique, and endurance. I constantly research new exercises and training methods to help me create challenging workouts.

The following is a sample advanced upper body workout using some really unique exercises:

Alternating DB Incline Press

When most people perform incline presses, they press out both dumbbells at the same time. With this movement you’re pushing one dumbbell at a time. Unilateral, or single limb, training makes the workout tough, and hence more effective.

Shoulder L Raises

Hold a dumbbell in each hand. Keep one hand in front of your body, and the other out to your side. Raise both hands simultaneously – one in front of your body and one to the side of your body. In other words, you’re performing a front raise with one hand and a side raise with the other hand, forming an “L” with your arms. Repeat on the other side.

DB Curl and Press

Hold a dumbbell in each hand. Curl the dumbbells up to your shoulders. Then press it up above your head. This is not a clean and press. You are doing a basic curl, then a basic press upwards.

Standing Dumbbell Row and Kickback

This is a great way to work your back and triceps at the same time. Perform a dumbbell row. At the top position, simply extend your arms backwards to perform a triceps kickback.

Pullups

Pullups are a great full body movement that works your upper back, arms, abs, and chest. Yeah, you read right. Pullups do work the chest.

Sample Workout:

• Alternating Dumbbell Incline Press – 3×10, 60 seconds rest between each set
• Shoulder L Raises – 3×8, 60 seconds rest between each set
• Dumbbell Curl and Press – 3×8, 60 seconds rest between each set
• Standing Dumbbell Row and Kickback – 3×6, 60 seconds rest between each set
• Pullups – 3xmax reps, 90 seconds rest between each set

For the pullups, make sure you really pump out as many reps as you possibly can. This is your finisher movement. Make it count. You’re going to rest a little longer after each set so that you can recover fully and get the most out of each set.

I learned all these unique movements through Jeff Cavaliere’s Athlean-X program. Jeff Cavaliere is a celebrity and sports trainer and physical therapist. He’s put out a version of his workout program for Average Joes.

His workouts may not make you a better athlete, but they will certainly help you look like an athlete. You can learn more about Jeff’s incredible training program on my blog, ShahTraining.com.