Workout Routines

Today's Workout 96: 4 quick-hit moves to grow your chest, back, and legs

Grab a pair of dumbbells—that's the only equipment you'll need—and attack this rapid-fire set of muscle-building exercises.

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

This workout is quick, it's high-energy, and it's about to become your go-to total-body workout.

This 30-minute routine—which includes 1 1/4 dumbbell bench presses, decline pushups, dumbbell bentover rows, and dumbbell squats—is all you need to strengthen and build mass in your chest, back, and legs. All you need: one piece of equipment (a pair of dumbbells, which we bet you probably already have you in your garage), three targeted muscle groups, and four straightforward moves.

Directions

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 total-body work:

Check out our favorite 15-minute full-body dumbbell workout, our dumbbell-only circuit for a total-body shred, and our total-body comeback workout plan.

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

Today's Workout 96 4 quick-hit moves to grow your chest, back, and legs (do 4-6 rounds)

Exercise 1.

1 1/4 Neutral-Grip Dumbbell Bench Press You'll need: Dumbbells How to
1 1/4 Neutral-Grip Dumbbell Bench Press thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Decline Pushup You'll need: Bench How to
Man performing decline pushup thumbnail
-- sets
To failure reps
0 sec. rest

Exercise 3.

Dumbbell bentover row You'll need: Dumbbells How to
Dumbbell bentover row thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

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