Bonus: Chris & Luke's upper-body builder Bonus: Chris & Luke's upper-body builder

Get ready to hit those biceps and shoulders with Chris and Luke, Legends.

If you don't have an EZ bar, you can use a barbell. And if you don't have a barbell, use dumbbells and for the final roll-outs exercise, swap in alternating planks (high plank on palm of hands down onto right elbow, then left elbow, and back up into high plank.)

If you're planning to attack two workouts today, do this bonus as your second.

Warm up with a light jog of 2-3 mins, and make sure you stretch out after you've completed the workout.

The Workout

6 rounds | 6 reps each | 60 seconds rest between rounds (2 minutes for beginners)
Equipment: EZ curl bar

• Squat into shoulder press
• Bent-over reverse-grip rows
• Bicep curl to shoulder press
• Close-grip chest press to tricep extension
• Bicep curls
• Roll-outs