Workout Routines

Today's Workout 133: The no-B.S. routine to boost your chest, back, and shoulders

You only need a set of dumbbells and these four moves to grow your traps, lats, pecs, and delts.

Man Does Dumbbell Flye Exercise
Duration 30-45
Exercises 4
Equipment Yes

If you're looking to save some time and combine your chest and back day workouts into one, then look no further.

This two-in-one, dumbbell-only routine will work to develop mass in your traps, lats, pecs, and delts using a combination of flyes, rows, and presses. The end result? A more defined upper body that'll look good no matter what shirt you're wearing—if you're wearing a shirt at all.

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 6 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 chest and back work:

Check out our favorite 10 workouts to do on chest day, our old-school bodybuilder's chest and back workout, and our 10 workouts for a stronger back and abs.

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

Today's Workout 133 The no-B.S. routine to boost your chest and back (do 4-6 rounds)

Exercise 1.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
-- sets
10 reps
30-60 sec. rest
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