Crush a Monster Torso Workout Using These 5 Exercise Pairings


Chest And Shoulders Smash Workout | Kizzito Ejam

Video taken from the channel:


Mass Building WORKOUT Upper Body Routine (5 Exercises)

Video taken from the channel: Criticalbench


Week 5 Day 1 // Upper Body Strength Workout: Chest + Shoulders

Video taken from the channel: Heather Robertson


5 Minute Upper Body Workout

Video taken from the channel: Warrior Made



Video taken from the channel: ReggieBFitness


The 4 Best UPPER BODY Workouts for Mass (Chest/Shoulders/Back/Arms)

Video taken from the channel: musclemonsters


Upper Body Workout For Mass (CHEST/BACK/SHOULDERS/ARMS)

Video taken from the channel: SuperHuman You

These exercise pairings work well for packing on mass and allow you to get more work done in less time bumping up volume and intensity. With that said, here are 5 great movement pairings to build a strong, muscular upper body, and improve each and every upper body workout. For example, many gym-goers superset upperand lower-body exercises.

It’s possible to increase your strength gains if you pair exercises that engage opposing muscle groups, such as the biceps and. Upper body strength is key to conquering some of Tough Mudder’s most challenging obstacles, Funky Monkey and Block Ness—and we’ve got a workout that can help you build up the grip strength and upper body strength you’ll need in just 7 minutes—yes, just 7 measly minutes. You can handle that, right? Tough Mudder Bootcamp Program [ ].

This total body exercise works your entire lower body, your back, and your core. Your upper body will even be recruited as you perform the exercise – taxing your full body. While squats primarily focus on the lower body, to really take it up a notch, we will superset with a shoulder exercise.

You know building a total-body strength will help you ride longer and stronger and crush more climbs. But getting in a full-body workout in a. The net result is increased strength and hypertrophy throughout the upper body: delts, triceps, upper back, core, upper chest, and shoulder stabilizers. Here are five effective ways to use accommodating resistance on overhead presses.

The following workout is designed to build mass in your upper body in as short a time span as three weeks. It focuses on isolation exercises vs. compound exercises to target individual muscles; what’s more, it will hit all the opposing muscle groups in your upper body, ensuring physical symmetry and balance. MTS Nutrition Ruckus is the best nitrate-based pre-workout ever. Period. Now in 5 stunning flavors.

Order now. 5 Day Workout Routine 8 Week Monster Training Program Here is a sample schedule: Day 1 Upper Body; Day 2 Lower Body and Abs; Day 3 Upper Body; Day 4 Lower Body and Abs; Day 5 Bodyweight Full Body. The Workout: 30-Minute Upper Body HIIT Workout.

Jump to Full-Length Upper Body HIIT Workout Video. Workout smarter with this 30-minute upper body HIIT workout; pairing strength exercises to tone your arms with cardio bursts to raise your heart-rate and burn calories. This upper body workout is broken into three circuits.

One of my favorite tools for naturally building upper body strength (using compound exercises, without weights) is the Power Press Push-Up Board, whereas more expensive tools that focus on upper & lower body resistance like the Bayou Fitness Total Trainer can be one of the most effective ways to build total body strength.

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The first group did four compound upper-body exercises, while the second group did the same plus bicep curls and triceps extensions

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
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The last combination, which you will complete on day five, is slightly different because it puts two compound exercises back to back—one for legs (squats) and one for shoulders (dumbbell shoulder press).

“The Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
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At the third workout, the previous seven exercises would be done with the addition of the leg curl, triceps pushdown, biceps curl, and back extension at which point no new exercises would be added.

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I like seven specific upper body exercises because they get most of the different arm muscles.

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In general, starting with one or two sets of each exercise, working all the major muscle groups each week by doing multiple types of exercises (i.e. biceps, triceps, back, chest, legs, and so on), is ideal.

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The most basic workout is exercising each of the six major body parts-shoulders, back, chest, biceps, triceps and legs-by doing a single set of eight to twelve repetitions for each body part at an appropriate weight.

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Still others prefer to divide their body into three workouts: back and biceps; chest and triceps; shoulders, leg, and abs.

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Choose one exercise from each group (for example, in Chapter 6 you could choose chest dip from group 1, incline dumbbell flye from group 2, and pec deck flye from group 3), then select one of the four workouts described to focus on what you’re looking for in a bodysculpting routine.

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Select 6–8 exercises (upper back, lower back, legs, biceps, triceps, chest, and shoulders).

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I like pairing up the triceps with shoulders because they are both pushing muscles.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I am so disappointed; I cannot do any of these because I cannot get down on my knees or put any weight on them and I can barely support myself with my arms and shoulders due to arthritis and fibromyalgia. Bummer

  • Whats up man love the videos and break downs but anyway you can incorporate something for home gyms without all these equipment/machine access? I’d love to see this same workouts with lets say dumb bells, bench, and pull up bar only which most may have at home. Thank you!

  • Hey Troy. I am a skinny guy trying to get bigger. Just starting working out again and would like to know if you can give me advice. I need to know when I should bulk, maintain weight, and cut. I do not know what order to do that how long I should do each.

  • Chocolate anything is my cheat meal. I try to make it better by having the chocolate yogurt or sprinkling some cocoa on anything.

  • My favorite cheat meal is two slices of papa johns beef and pepperoni pizza!! OMG I want some just thinking bout it…good work bro. You are appreciated.

  • Are these the only two push and two pull exercises you’d recommend for fast growth? My old trainer had me doing WAY too much iso work after 3-4. Months of amazing results w a push, pull, legs regimen. I got much better results with that simple push, pull, legs routine than Chest (HS), front & side delts/biceps/triceps, DP and RP on EVERYTHING, FST7 on EVERYTHING, or SST on almost everything. Push and pull have 8 exercises. Too many? Your thoughts. Thanks

  • Great video Troy I have been doing this for 3 weeks and first time actually keeping track of the workouts and writing it down that helps a lot, thanks Troy!! That was a really good video and makes me feel good knowing I have been doing all the workouts you’ve posted, favorite cheat meal:jamba juice

  • My bad, I previously stated my “go to cheat meal” was homemade oatmeal cookies made with real butter….but lately, it’s been yogurt covered pretzels…I COULD EAT A TRUCK LOAD…IN ONE SITTING!!

  • Great content as usual! I just put together a workout hitting every muscle group twice a week. Through the second week now and I love it. My cheat meal is same as yours! Got to have the chocolate and caramel!

  • Dairy queen vanilla Sunday with caramel and nuts. Man you got me wanting to cheat now bro. But I just spent 2 hours in the gym so il pass!

  • Favorite cheat meal gotta be dips..with a good chip…more specifically a taco salad dip!!! Fiya! But give me spinach dip or onion with a good pita chip too

  • I’m sure plenty will say the same, but my favorite cheat meal is pizza, wings, and bread sticks. Washed down with sweet tea or Coke. And lots of ranch dressing for those wings ������

  • For an upper lower split, would you recommend just these 5 exercise or should I do something in-between? Such as hammer curls or skull crushes? Just a beginner, Thanks love the vid

  • 1:21 Horizontal Push(bench press)chest up, elbows tucked, shoulder blades back and down. feet, glutes, rear delts always keep contact with ground/bench.
    3:13 Vertical Push(overhead press) grip bar slightly outside shoulder width with bar resting on clavical. hips and knees locked.feet shoulder width apart. shoulders back and down. tight core. tilt head back slightly to avoid bar when going up, press bar up in straight line, tuck your head in, lock arms, squeeze shoulders and traps. then lower bar in straight line, tilting head back slightly.
    5:47 Horizontal Pull(bent over barbell row)grip bar overhand, slightly outside shoulder width. break at the knees. chest out a bit. back straight.pull bar towards lower chest, squeeze upper back, control weight, straightening out arms.
    8:20 Vertical Pull(pull up)

  • Heather! Thank you so much. You’ve helped me keep my sanity during the Shelter in Place! I’ve done every workout so far and heading into week 5 with you. Thank you so much providing this!!!

  • Hey man, one question about the overhead press.

    I use dumbbells for these. I’ve been taught to position my elbows such as they’re about 30 degrees in front of my body. I think this is called the scapular plane or whatever. They say that this has less injury risk vs pushing up with the dummbbells completely to your sides.

  • I’m new to this, I hope I end up loving the transformation of my Body.
    Thank you for the tip at least I don’t look like a dummy on my first day at the gym.



    Bench press







    Barbell curl


    Military Press

    Bent-over lateral raises






    Stiff-leg deadlift

    Leg curl




    Hanging leg raises


  • do you need to go “Guillotine”? the name is as scary as the exercise… esp if you are alone. cant a normal bench press be acceptable? worse scenario, the chest can take the weight more than your neck:o

  • I am 55 years old and I do a full body workout (Wednesday and Saturday). I pyramid on most exercises. I rest 2-3 minutes per set because I need to. I eat a reasonable diet. I get plenty of sleep.

  • I always recommend starting out with the bar only, until you familiarize yourself with proper form. Its not a contest it’s a process.

  • I should say, you are explaining each exercise with perfect infos, anything from how to perform them correctly to how we can make a progress through time and get stronger and bigger. Keep it up!

  • I popped a rib out doing overhead press a few years ago. Got fatigued and fell into bad form and blamo! A wicked shot of pain. Use proper form!

  • I would include upright rows because of the amount of trap action it gets but I really gotta do this. Thank you for the simplicity.

  • A lot of poor workout vids, came upon this by accident. These guys are good. Very informative. Great video. Professional. ��������.

  • Dunno but I’d go for Chin-ups, not wide grip pull ups, for this specific workout goal. Bigger ROM, prolly more weight, more biceps involvement, more kcal burned…

  • Guys who try to look cool when exercising at the gym remind me of that one dude in school who cheated and acted smart but never really got any work done at school its self

  • hey do you add steroid to you walk out
    and if yes which once.
    also how long would it take me to acquire this shapes with three to four days walk out after work

  • I never cease to be excited Heather’s workouts, it is fantastic. Today day 1 week 5 was filled exercises, which really good devised according to orderly plan to increase power and strength of participants of Program 12 weeks. I feel it. I become healthier ☺️ day by day. It is surprising but today exercise “Weighted Jacks” was easier than “Around the world”. I had to change dumbbells to a lighter poundage.�� Also exercise ” Rear Delf Flys” continues to stay tough for me��. I continue to raise my back during raising arms.

  • yOU say bring bar all the way down to the chest-BUTsince I have bad shoulders i’ve been taught to NEVER bring the bar all the way down. Have you heard of this?

  • ⭐⭐ ���������������� �������� “�� �������� ������ ���������������� �������� ��������” ������������ ������ ⭐⭐

  • Heather, I just have to say I love how the program progresses, every workout every time and every week becomes challenging but still very doable! This session wasn’t an exception, by only the second round of the circuit, s**t just got real! Thank you and more power to you!!!

  • Alright, I got 140 days to go from 23% bodyfat to 10%, on a diet of 1600kcal/day and average of 2500kcal energy expenditure (average of 1200kcal 2h workouts and 1300kcal default daily). First time I’m taking it this serious, wish me luck! Thanks for the energy/inspiration/advise, Kizzito!
    Edit: just came back from doing this program but I’m having real trouble activating anything but the “shoulder part” of my pecs. Is that normal @ the start of building up pecs?


    What I find so crazy is the Democrats wanna open the border to let all these illegals come in for free welfare get drivers license get healthcare but their districts are full of American homeless how is it that they’re going to be able to take care of immigrants coming into this country when they can’t even take care of the American vets,school teachers and young youth that are homeless in their cities!

    Like all veterans, I thank the one’s that fought and died to preserve our freedom. Without these brave warriors, we would not have the great nation that we have now. I am honored to have served with better men than me, who have died defending my rights and freedoms. Godspeed fallen brothers. God Bless America!

    We the People…don’t forget this…the Democrats are destroying our very way of life
    “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.-That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed,-That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to

  • I’ve never stuck at any workout programme for so long!! Week 5 and I’m still loving it, not a bit bored, I really enjoy the style and function of your workouts Heather. Thank you so much, I can’t believe this is free! Can’t wait for the next 8 weeks and to see the changes ������

  • I’m having a hard time with the table tops due to a shoulder injury several months ago. I need to increase my flexibility and strength. Any suggestions? My right shoulder is much more restricted that my left at this time.

  • Hi Travis. I can’t do any of the 5 minute upper body exercises. I have a hurt arm and that might be the problem. Table top…can’t even lift off the floor. I’m 75.

  • I LOVED the workouts and could do them all (table top was challenging) BUT my wrists hurt so bad after? Is there any exercise to strengthen them?

  • I have been working for the last 6 months to give you guys the WORLD’S BIGGEST free exercise and workout database on the SuperHuman You official website and am more than excited to say it will be live on July 19th!!!!!!

  • Hello I read many of your programs here and followed them today abt cheast training and shoulders but even I lifted with 3 5 reps. I can not felel here 4 hours after that I had dont something today in the fittnes center… I look carefully how you show it and am almost sure am doing exactly like it.. but nothing happens,, ps am over 60. but stil fit but isnce I was 40 my amrs and chest has looked them same. whats wrong? regards Bruno Denmark

  • By far the best workouts I’ve ever done. Nothing compares! These workouts are better than any BeachBody program I’ve ever done. They are even better than the workout classes at the gym. Canceled my membership bc of these amazing workouts! This one is killer for sure! It kicked my butt!!! Thank you Heather! Please keep programs like this one coming!! You’re the best! ������

  • Hi Heather! ����‍♀️ I have been loving your workouts so far! The variety of exercises and shorter length of each day keep me going, and I love how I feel afterward! Thank you so much! Can’t wait to start Phase 2 next week! ����

  • Going to start phase 2 and I excited. Thank you so much for these videos Heather they are Brilliant. I do have to modify some exercises but I am getting stronger.

  • Great workout! Your videos are so very well balanced and the exercises varied, keeping things interesting. Thank you for your commitment to helping people get fit and healthy.

  • Wow! This was a good one. Anytime I felt like quitting, I just told myself ‘Heather is doing these with 10lb weights, surely you can do it w/5 and 8!

  • That was killer, alley body shakes. Wow!!!! You are super amazing. one day i will be able to do all of your workouts with calm and easy face like you. love you!!!! Thank you for inspiration and this beautiful 12 weeks program.

  • Hi Heather, I have been following the 12 week program. Quick question, my objective is to loose weight. I see this phase is about toning and strength. Should I redo Phase 1 or continue with Phase 2 to loose weight? Thanks!

  • I was having plateau and decide to change my routine to Heather. This is the best decision i ever made and now on the 5th weeks i loose about 6kg.

  • Week 5 Day 1 done! Heather, thank you so much for providing such professional & challenging workouts! Can’t wait to see the changes in my body during this second phase!

  • It was so fun to start Phase 2 this morning. Thank you Heather!! I am so proud of myself. I am looking better and feeling great! Still have a long way to go (in terms of not making modifications), but it’s my first time through the 12-week plan, so I’m just “showing up” this time around. Already 5.6 lbs down (plus down 1-inch around my chest, 3/4-inch around my hips, and 1/2-inch smaller around my waist). I am noticing little things that make me so happy like how easy it is to dry off after my shower (I can hold this leg in the air and dry it off without losing my balance awesome!!!)

  • I was really worried about the first day of week 5 but then i saw it was upper body strength something I love more than cardio:), still a challenge and I loved it!

  • Very well explained, supporting material was suitable, pace was perfect to grasp the exaplanations without need to stop or go back and watch again. Excellent video. Thanks for it.

  • Thank you Heather so much for these workouts! I’ve surprised myself at how focused and on track I have been with these workouts! I haven’t really noticed much of a change in the scale but I definitely feel stronger and see definition in my arms. You are so awesome & have inspired me so much! I’m excited to start week 5 tomorrow!!!! ��

  • I had to take a few days to mentally prepare before starting week 5. I thought it would be too hard and I wouldn’t make it through. But lo and behold, I finished it. Years of unhealthy thinking patterns make me second guess what I’m capable of but today I realized that I don’t have to listen to those thoughts. They are untrue. Thanks Heather Robertson for your videos and inspiration.

  • How did Heather know I was getting lazy with my reps. ��Now I find myself switching out my weights more. Gotta get through those 12 reps!

  • I’m loving your workouts so far but do need to say that maybe you should do chest before shoulders?.. shoulders were too burned out to follow through with the chest workout. Just my opinion ��

  • Thank you so much, finally im in week 5!
    There are so many visible changes on my body so far.
    Besides body improvement, i feel better and more positive.
    Love you��

  • I loved this work out just a little but if jumping, my knees are hopefully getting stronger but I have alit of trouble with the scissor lung jump move where you switch legs mid jump and land in a lung my knees wanted to give out last Sunday ��, but I’m hanging in there this is the first time I’ve committed to any program so thank you i love this 12 week program ❤

  • Starting PHASE 2! I’ve done tone it up programs, fitness blender programs…but I’ve never sweated so much and changed my body in 4 weeks like this before! Jogging everyday before my workout, building stamina and strength. Feel amazing

  • I need to get me some dumbbells, so so fed up of my water bottle “weights” leaking everywhere! Thank you, I loved it today! Nice change of pace ✅

  • Shoulders are burning! Be sure to grab a stability ball for the second half of the workout. Didn’t know we would use one but adapted to the floor for the chest exercises and a wall squat for the around the world exercise. Another great workout heather! Thanks!

  • The first day of week 5 and it was not that hard for me to do it.. so I’m happy and thankful with my body (I was not sure it was strong enough) and with you heather for this amazing job. Love the way every week it’s getting harder, but with a body getting in shape to face it. A deeply thank you!

  • I just loved this workout. I felt my arms tired, but it was easy. I am proud that I did not pause the video and that proves me I am geting stronger. My abs look very nice while I do the exercises. Thanks. You are great! ��❤

  • The “blue tank top guy” is incredibly brave. He puts himself in various “dangerous” positions
    to show us the “do not do this” aspects of lifting. By the way, he has an amazing physique…despite all
    his “mistakes!” Please pass on my respect!

  • I love it. Short time which, is what I need since I have a busy schedule. I’ts effective and works many parts of your body with no equipment.

  • I’m loving this program so far. I share it with everyone I know that is looking for a way to workout at home and get that fat burn/muscle build. Today was tough. My shoulders are burned out! It was hard to get chest in there with so much shoulder work. I was still able to follow it up with the rest of my chest day exercises, but struggled with my normal weights! Love how sculpted my shoulders have gotten over these last few weeks.

  • My arms hurt sooooooo bad right now! But this workout, this powering-through strenght exercises was EXACTLY what I needed after 12 hours behind the desk, hourly deadlines and stress… ugh! Heather THANKYOUTHANKYOUTHANKYOU for keeping me sane(ish) in all this home-officing and THANK YOU for make me choose half of the pizza + workout after instead of the whole pizza box lol (yes, hello, stress-eater here ��). Hugs from Poland ❤❤

  • Heather, I just want to first of all say thank you for this labor of love. Your videos are some of the best quality I’ve seen. No fluff. no nonsense. Just straight up quality workouts. Oh and your form with the exercises gives me joy!! There was one where I swore you were sitting on an invisible stability ball and I was like no way. Anyway, I digress! In the past I haven’t been one to stay consistent with workouts, but I’ve found myself looking forward to each day and each new challenge. I see my body changing. I’m so much stronger. I just completed Week 5 Day 1 and I’m looking forward to the remaining weeks. I’ll probably do this whole thing over again when I’m done. Again, thank you for making this free and available to all. As you continued to build your empire, may all your endeavors be met with open doors. May you always find favor where you need it and may your days always be joyful.

  • Basically compound exercises for
    Bench press
    Pull ups (lat pulldown if you can’t to pull ups)
    Push ups

  • Hey coach Brian, I purchase the ‘crunchless Core’ program and I must say its awesome!!! Question; The type of deadlift technique used in phase 1 strength routine, what’s the specific name of the technique? Just for clarity, thank you.

  • Half reps are essential especially when it’s literally pumping blood! We can joke about half reps but if you see most bodybuilders they half rep themselves.
    Some get comfortable with full reps and lock out which literally takes the pump away. I do a lot of half reps with lightweight to tear those small muscle fibers! My philosophy Heavier Weight: Big muscle fibers….Light weight: Small Muscle fibers

  • Those six reps comes as 3 reps half way in my brother u need to go all the way down thats half rep but if thats how u like i wont judge peace

  • will these excercises work for chest and shoulder fat for women
    I know, i know u can’t spot train but i wanna build the muscle as I’m losing the fat
    I would lower the weight ofcourse

  • 4:20 does that suvinated military press cause injuries please respond I tried it and it’s caused more damage than any shoulder exercise I ever tried I need your thoughts on this

  • I’ve started doing a closer grip on the neck press as I feel shoulders aren’t isolated enough during this workout.

    It’s been working really well, I do this workout once every 2 weeks with my variation.

  • Everyone is saying that his reps are half but it doesn’t matter because it works for him, well if he was a naturel lifter it wouldn’t be so easy for him

  • this is a really bad workout.

    First, the supinated shoulder press turns your shoulders in an unnatural way, which is really harmful for your rotator cuffs.
    Second, you do not need to do front raise at all after all that chest press. It is redundant and overbearing your frontdelts.
    Third, why would you do incline barbell and dumbbell presses in one workout? This is also redundant.

  • The straps are actually really smart for how he does his bench press grip. The no thumb grip he uses means he presses more with his chest but at heavier weight the bar could slip out of his hands (not likely but still a possibility) so the straps keep that from occurring

  • T
    I’m 60, so kind of an old guy, and don’t do much heavy lifting any more but I do all of the exercises mentioned and would add is hanging from a pull-up bar and raising your legs out in front of you, first to the left then to the right. For me, it seems to help my core and obliques.

  • Warm-up

    1. 30 push-ups

    Mass building

    2. Incline bench press: 1 warm-up set of 5 reps, 4 sets of 6 reps

    3. Incline dumbbell press: 4 sets of 8 reps

    4. Guillotine press: 3 sets of 15 reps

    5. Supinated smith machine shoulder press: 4 sets of 12 reps


    6. Low cable crossover: 3 sets of 12-15 reps

    7. Low cable press: 3 sets of 8-12 reps

    8. Dip: 3 sets of 8-12 reps

    9. Plate front raise: 3 sets of 6-8 reps to failure

  • I just subbed, great vids and your information is great for a beginner, and i always get a smile from your exsample of this is how not to do this…for exsample 7.23.. Had me rolling, greets from the uk. See you on the next one.

  • Workout is good but correct me if i am wrong, we dont need straps for pushing exercise right? I mean he used them in neck press��

  • He has great workouts. His rep scheme is off tho 15 reps is more of an endurance based rep scheme. Hypertrophy is usually around 8-12 reps. Also Dips are a tricep workout since the long and short head as well as the aconeous all do extension of the arm. The chest and anterior delts are prime movers in arm flexion, and horizontal addition. In this movement the way he’s doing as a deep stretch to his pec/ delts but usually you want to keep the arms 90• and stay upright not leaning forward to hit your triceps not your pecs. Overall a great workout tho