Build Muscle

Today's Workout 16: The dumbbell circuit to build total-body muscle

Grab a pair of weights and get ready to grow your back, legs, and chest.

Man Does Stiff-Leg Dumbbell Row Exercise
Duration 30-45
Exercises 4
Equipment Yes

You might be the type of guy who reserves certain days at the gym to work on specific body parts. You know the drill: Monday is International Chest Day, Wednesday is "leg day," and Fridays are solely for carving out your core.

Today, however, is not one of those days. 

Each exercise in this workout is designed to target key muscle groups throughout your entire body. You'll take on alternating dumbbell rows for your back and biceps, stiff-leg dumbbell deadlifts to loosen up those hamstrings, standing dumbbell flyes for your shoulders and traps, and a finishing round of mini-plyo pushups to pump up your chest and triceps. With this circuit, you'll make gains everywhere.

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 seconds. Repeat the entire circuit for 5 to 10 rounds.

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

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

Today's Workout 16 The dumbbell circuit to build total-body muscle (do 5-10 rounds)

Exercise 1.

Alternating Dumbbell Row You'll need: Dumbbells How to
Alternating Dumbbell Row thumbnail
-- sets
10 reps
-- rest

Exercise 2.

Stiff-Leg Dumbbell Deadlift You'll need: Dumbbells How to
Stiff-Leg Dumbbell Deadlift thumbnail
-- sets
10 reps
-- rest

Exercise 3.

Standing Dumbbell Flye You'll need: Dumbbells How to
Standing Dumbbell Flye thumbnail
-- sets
10 reps
-- rest

Exercise 4.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
-- sets
10 reps
-- rest
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