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Today’s Workout 78: The no-holds-barred circuit to pound your upper body

This shoulder- and lat-blasting routine doesn't pull any punches—especially considering it's going to have you doing a ton of them.

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  • 30-45

  • 4

  • Yes

Man Performs Dumbbell Squat Punch Exercise During Workout

Dumbbell lateral raises, dumbbell squat punches, dumbbell standing punches, and bentover reverse flyes—these are the exercises (in that order) you need to build a shredded upper body.

But we’re not just talking a few rounds. No, we’re talking 10 back-to-back grueling rounds of this grueling circuit that’ll target your shoulders, lats, triceps, and back. If you can get through that, you definitely deserve the ripped upper body you’ve been working toward.

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 upper-body work:

Check out our favorite upper-body circuit to raise the bar, our 11 essential pushup variations for beginners, and our 25 strength-training exercises for the best upper-body workout of all time.

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

Routine

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Today's Workout 78:

The no-holds-barred circuit to pound your upper body (do 5-10 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
--
Reps
10 (5 per side)
Rest
0 sec.
Exercise 2 of 4

Dumbbell Squat Punch

Equipment
Dumbbells
Sets
--
Reps
10
Rest
0 sec.
Exercise 3 of 4

Punches

Equipment
Sets
--
Reps
10
Rest
0 sec.
Hold a pair of dumbbells, as shown in the video.
Exercise 4 of 4

Bentover Reverse Flye

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