Workout Routines

Today's Workout 143: The hardcore strength training circuit to build a solid upper body

This combination of unique moves incorporates barbells and dumbbells to pump up your back, shoulders, arms, and core.

Today's Workout 2: The total-body burner
Duration 30-45
Exercises 4
Equipment Yes

It's time to muscle up your regular upper-body routine. The best way to start? With this intense, four-move strength training circuit.

Save yourself a small corner of the gym and grab a barbell, plus one set of dumbbells, and power through six back-to-back rounds of barbell hack deadlifts, barbell rollouts, dumbbell clean and presses, and dumbbell pushups. In just a few weeks, you'll have built yourself some extra bulk in your back, arms, shoulders, and abs.


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 60 to 90 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 10 upper-body moves that build your core, our 25 strength-training exercises for the best upper-body workout of all time, and our workout to build a superhuman upper body.

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

Today's Workout 143 The hardcore upper-body strength circuit (do 4-6 rounds)

Exercise 1.

Barbell Hack Deadlift You'll need: Barbell How to
How To Do A Barbell Hack Deadlift thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Dumbbell Clean and Press You'll need: Dumbbells How to
CrossFit-Inspired Challenges: The dumbbell complex to torch every muscle thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
60-90 sec. rest
Use a pair of a dumbbells, as shown in the video.