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Today’s Workout 75: The dumbbell circuit for cannonball shoulders

You only need a pair of everyday weights—and 30 minutes, maximum—to get in a good sweat and develop some muscle mass.

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  • 30-45

  • 3

  • Yes

Man Performs Dumbbell Squat Punch Exercise During Workout

If you’ve been noticing a lack of progress lately, what you’ve been doing in the gym probably isn’t working anymore—so it’s time to switch things up.

Grab a pair of dumbbells—you decide how heavy, but we recommend going slightly lighter than you’d expect—and challenge your shoulder muscles with this no-rest circuit. On the muscle-building menu: dumbbell squat-curl-presses, pushup renegade rows, and dumbbell squat punches.

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 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 more dumbbell-only work:

Check out our favorite 15-minute full-body dumbbell workout, our 10 awesome muscle-building dumbbell workouts you can do in three moves, and our 30-minute dumbbell workout program to build muscle.

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

Routine

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Today's Workout 75

The dumbbell circuit for cannonball shoulders (do 5-10 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Squat and Curl and Press

Equipment
Dumbbells
Sets
--
Reps
10
Rest
0 sec.
Exercise 2 of 3

Renegade Row

Equipment
Dumbbells
Sets
--
Reps
10
Rest
0 sec.
Perform a pushup with every rep, as shown in the video.
Exercise 3 of 3

Dumbbell Squat Punch

Equipment
Dumbbells
Sets
--
Reps
10
Rest
30-60 sec.
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