Workout Routines

Today's Workout 85: The 4-move combo to pound your arms and chest

Work your biceps and triceps, and even your pecs, in this routine that'll whip your upper body into shape.

Man Does Dumbbell Curl And Press Exercise
Duration 30-45
Exercises 4
Equipment Yes

This muscle-building upper-body circuit uses four moves you've almost certainly done before—hammer curls, med ball pushups, squat and curl and presses, and dumbbell kickbacks. Thing is, you've probably never done them like this.

Because you'll take as little rest as possible (or, if you're a total beast, no rest at all) between each set in the circuit, this combination of these exercises will relentlessly hammer your biceps, triceps, and even your chest. If done right, this routine will have you working harder and sweating more than you ever have.


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 4 to 6 rounds.

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

For more arms work:

Check out our favorite workout to build bigger arms, our ultimate arms workout program, and our 10 explosive arms workouts.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 85 The 4-move combo to pound your arms and chest (do 4-6 rounds)

Exercise 1.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Medicine Ball Pushup You'll need: Medicine Ball How to
Medicine Ball Pushup thumbnail
-- sets
10 reps
0 sec. rest
Perform this exercise using a close grip, as shown in the video.

Exercise 3.

Squat and Curl and Press You'll need: Dumbbells How to
How To Do A Squat And Curl And Press thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
-- sets
10 reps
30-60 sec. rest