Superhero Torso Workout

November brings colder weather, a rush of holiday sales, and at least one superhero movie. Here's my favorite superhero actor story…

Despite being 6'1" and 170 pounds, before actor Henry Cavill could start filming Superman he had to gain 20 pounds of muscle mass. While doing squats with a 305 lbs barbell, his legs collapsed beneath him. But here's when Henry had his Superman moment. He pushed with all his might until he rose from the ground and finished his set, proving, in my mind at least, superheroes (and their physiques) are made, not born.

This workout is designed to target chest, back, shoulders, arms, and abs to give that tapered V look superheroes like to sport. This workout uses home gym cable exercises and can also be modified to use with dumbbells and a bench if you don't have access to cables.

Combine this workout 2-3 days a week (with rest days in between) with good nutrition and you'll be feeling like a superhero faster than a speeding bullet.

Torso Workout

Exercise	Sets	Reps/Time
Good Mornings	4	15
Mountain Climbers	1	30 seconds
Decline Bench Press	3	8-10
Mountain Climbers	1	30 seconds
Shoulder Extension	4	12
Mountain Climbers	1	30 seconds
Incline Chest Press	3	8-10
Mountain Climbers	1	30 seconds
Seated Lateral Rows	4	15

Exercise Directions

Good Mornings

Start by grabbing the Squat Bar with your palms facing down and your legs bent slightly. Bend over from your hips with your chest lifted and back flat. Slowly push your hips forward until you are standing upright. (Tip: the lifting is being done through your legs, not by your arms or lower back.)

Mountain Climbers

Start on the floor in a push up position with your arms straight. Lift your right foot off the floor and raise your knee to your chest, tapping your toe on the ground. Alternate with the other leg, going as fast as you can.

Decline Bench Press

Sit on the seat and grab the cables with your grip slightly beneath your forearm. Your elbows should be out, level with your shoulders, and your arms bent. Pinch your shoulder blades together. Instead of pushing directly forward (like a standard bench press), press the grips down 5-6 inches. Slowly return to the start position.

Shoulder Extension

Stand facing the machine. Grasp the hand grips with your palms facing the floor. Pinch your shoulder blades back and slowly move your hands down and back towards your hips, then return to original position.

Incline Bench Press

Sit on the seat and grab the cables with the grip slightly beneath your forearm. Your elbows should be out, level with your shoulders, and your arms bent. Pinch your shoulder blades together. Instead of pushing directly forward (like a standard bench press), press the grips up 6-8 inches. Slowly return to the start position.

Seated Lateral Rows

Sit up straight on the ground with your heels against the end of the platform and your knees slightly bent. Pinch back your shoulder blades and grasp the hand grips in both hands with your palms facing each other. Pull the upper arms down and back, brushing past your ribs, until your elbows are behind you. Slowly return to the start position.