Workout Routines

Today's Workout 144: The dumbbell-only circuit to carve your chest and back

Just grab a pair of trusty weights to achieve extraordinary results in your upper body.

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

When you're trying to build muscle definition in your chest and back, you don't want to do exercises that only scratch the surface. You need moves that work beneath the surface—and that's why we've compiled this quick-hit upper-body circuit.

You'll do four back-to-back rounds of more specialized chest and back exerices—like pronated-grip incline dumbbell flyes, alternating incline dumbbell presses, one-arm bentover rows, and dumbbell pullovers—to hit your pecs, lats, traps, delts, and even your triceps.

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 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 chest and back work:

Check out our favorite deep chest workout and our best dumbbell-only routine to build a colossal chest.

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

Today's Workout 144 The dumbbell-only circuit to carve your chest and back (do 4-6 rounds)

Exercise 1.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
-- sets
10 reps
0 sec. rest
Use a pronated grip.

Exercise 2.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
-- sets
10 reps
0 sec. rest
Alternate arms, as shown in the video.

Exercise 3.

Dumbbell bentover row You'll need: Dumbbells How to
Dumbbell bentover row thumbnail
-- sets
10 (each side) reps
0 sec. rest
Perform one arm at a time, as shown in the video.

Exercise 4.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
-- sets
10 reps
60-90 sec. rest
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