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Today’s Workout 28: The 4-move circuit for massive pecs

Build up your chest and triceps with this no-nonsense muscle-building routine.

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  • 30-45

  • 4

  • Yes

Man Does Alternating Dumbbell Row Exercise During Chest Workout

Whether at the beach or in the bedroom, every guy wants to look great shirtless. The secret to a bigger chest, killer triceps, and a rock solid back? This four-move circuit designed to build upper-body mass.

Most of the exercises in this routine—dumbbell floor flyes, mini plyo pushups, and neutral-grip floor presses—are designed to target your pecs, and beef up your chest and arms. But with a finishing set of alternating dumbbell rows in each round, you’ll also be growing your biceps and back—all while burning plenty of calories.

Directions

You’ll do this workout as a circuit, meaning you’ll complete each exercise consecutively without rest. Once you’ve finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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Today's Workout 28

The 4-move circuit for massive pecs (do 5-10 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Dumbbell Floor Flye

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 2 of 4

Plyo Pushup

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
Exercise 3 of 4

Neutral-Grip Floor Press

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 4 of 4

Alternating Dumbbell Row

Equipment
Dumbbells
Sets
--
Reps
10
Rest
30 sec.
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