Workout Routines

Today's Workout 116: The 3-move circuit to forge a bigger, stronger upper body

Attack your muscles in new ways to spur new growth in your chest, core, and shoulders.

Man Does Dumbbell Snatch Exercise
Duration 30-45
Exercises 3
Equipment Yes

This mass-building, upper-body workout takes moves you're already familiar with and brings them to the next level to hit your muscles in new ways.

You'll do six punishing, back-to-back rounds of one-arm dumbbell snatches, side-planks, and pushups—with no rest in between—to build raw strength and explosive power in your chest, core, shoulders, and back (and even your legs, as a bonus).


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 three unique weighted abs exercises that'll crush your core, and our 10 upper-body moves that build your core.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 116 The circuit to forge a bigger, stronger upper body (do 4-6 rounds)

Exercise 1.

One-arm dumbbell snatch You'll need: Dumbbells How to
Cross-body clean and press thumbnail
-- sets
5 (each side) reps
0 sec. rest

Exercise 2.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
-- sets
20 sec. (each side) reps
0 sec. rest

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
15 reps
30-60 sec. rest