Yeah, this one is not for beginners. This downright mean upper-body and core workout will leave you down for the count! It’s definitely intense. It will leave your chest, back and biceps screaming for help. Talk about a great way to build definition and shed fat in 45 minutes. Yes, I said 45 minutes.

RELATED: 4 Sure-Fire Ways to Build a Strong Core

Here’s what you need to know

• Don’t try these exercises until you are absolutely ready (regress when needed.)
• You will do one superset to start.
• This combines a chest workout with back and core work.
• You will do one tri-set.
• You will finish with a HIIT circuit targeting your core and arms.
• The workout should only take you 45 minutes or less.

Ready to shred your upper body? Here we go:

Superset

• A1: Bench Press – 2X10, 2X5
• A2: Landmine  3D Raise – 3X10

Tri-Set

• B1: DB Fly to Squeeze Press – 3X8
• B2: Back Fly to Hammer Curl – 3X8
• B3: Chin-Ups with Leg Raise – 3Xfailure (go ’til ya can’t go any more)

RELATED: 7-Exercise Core-Blasting Workout

HIIT Circuit

30 seconds on, 15 seconds of rest between exercises, 1 minute rest between rounds. 3 rounds!

• C1: Plank Taps
• C2: Ring Fly to Fallout
• C3: TRX Y to Bicep Curl
• C4: TRX Knee Tuck
• C5: Weighted Burpees

RELATED: 4 HIIT Workouts That Will Get You in Shape Fast

That’s it! Implement this intense upper-body and core workout and watch your gains go through the roof!

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