Today’s Workout 111: The dumbbell-heavy circuit to pound your chest, arms, and back

In this edition of Today’s Workout, we’re going back to basics and focusing on the upper body with just four straightforward moves. All you’ll need to do is carve out 30 or 45 minutes and pick up a set of dumbbells.

Attack at least four (or six, if you’re a total beast) back-to-back rounds of dumbbell flyes, reverse flyes, hammer curls, and dumbbell pushups to thoroughly exhaust your pecs, traps, lats, and biceps—and build serious mass as a result.

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 to 60 seconds. Repeat the entire circuit for four to six rounds.

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

For more upper-body work:

Check out our favorite 25 strength-training exercises for the best upper-body workout of all time, our 10 upper-body moves that build your core, and our pullup-pushup workout. 

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