Petar Klancir is an IFBB Pro, endurance athlete, and transformation coach, and it’s easy to see why he is also known as the “Croation Colossus.” Fortunately, the big man is always happy to share his methods for adding mass, and in a recent Instagram post revealed the five moves that bring monstrous gains.

“Five essential exercises for a complete upper body pump,” schooled Klancir, as he revealed the method behind his muscle for more than a million Instagram followers. Here’s the plan for replicating the big man’s reps yourself.

Petar Klancir’s 5-Move Upper Body Workout Routine

  • Incline Dumbbell Press: 4 sets, 10 reps
  • Seated Dumbbell Shoulder Press: 4 sets, 10 reps
  • Seated Dumbbell Lateral Raise:  3 sets, 15 reps
  • Incline Preacher Curl: 3 sets, 12 reps
  • Triceps Pushdown Machine: 3 sets, 12 reps

 

How Does This 5-Move Upper Body Routine Drive Muscle Growth?

“Build your upper chest with more size and shape,” said Klancir of the incline dumbbell press, a move that targets the upper pectoralis major in addition to the anterior deltoids of the shoulder, and even the triceps. Second up was the seated dumbbell shoulder press. “Grow bigger shoulders and a stronger frame,” enthused the Croation coach. Indeed, the shoulder press taxes a wide range of muscles including the anterior and lateral deltoids in the shoulder, along with the traps in the middle and lower back, and the triceps once again.

For his third move, Klancir noted that lateral raises “build wider delts, for the V-taper look.” While a narrow waist is a critical part of the V-taper, wider shoulders are essential to start this shape strong. Next up were incline preacher curls which can be done on the preacher bench or by raising a regular bench up into an incline. “Stretch and grow your biceps for more arm size,” said Klancir. Preacher curls target the short head of the bicep very effectively because unlike regular curls, the bench provides support leading to a stricter form. In fact, you may find that you need less weight to activate your biceps this way.

Klancir concluded his shirt busting upper body session with the triceps pushdown machine. “Add bigger, fuller arms, with more triceps mass,” advised the IFBB Pro. This workout illustrates that gains do not necessarily need long and complex workouts to be effective. The popular coach said that that you can “explode your upper body with five exercises,” and if his own results are anything to go by, we’ll be repping them too!

To follow Petar Klancir on Instagram, click here.