Workout Routines

Today's Workout 28: The 4-move circuit for massive pecs

Build up your chest and triceps with this no-nonsense muscle-building routine.

Man Does Alternating Dumbbell Row Exercise During Chest Workout
Duration 30-45
Exercises 4
Equipment Yes

Whether at the beach or in the bedroom, every guy wants to look great shirtless. The secret to a bigger chest, killer triceps, and a rock solid back? This four-move circuit designed to build upper-body mass.

Most of the exercises in this routine—dumbbell floor flyes, mini plyo pushups, and neutral-grip floor presses—are designed to target your pecs, and beef up your chest and arms. But with a finishing set of alternating dumbbell rows in each round, you'll also be growing your biceps and back—all while burning plenty of calories.

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 28 The 4-move circuit for massive pecs (do 5-10 rounds)

Exercise 1.

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

Exercise 2.

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

Exercise 3.

Neutral-Grip Floor Press You'll need: Dumbbells How to
Neutral-Grip Floor Press thumbnail
-- sets
10 reps
-- rest

Exercise 4.

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