We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.

What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.