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Today’s Workout 22: The circuit for total-body muscle growth

Stack on size—everywhere—with these muscle-building exercises designed to stimulate new gains.

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  • 30-45

  • 4

  • Yes

Man Does Dumbbell Curl And Press Exercise

Get ready to light up your muscles and break a real sweat with this full-body blitz. 

You’ll target your arms, shoulders, and chest first. Grab a pair of dumbbells and get started with a pair of two-angle dumbbell flyes and seated dumbbell curl and presses. Then move on to your legs and core by finishing off with dumbbell front squats and seated knee tucks.

Incorporate this workout into your weekly routine and you’ll start stacking on size—everywhere—in no time.

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.

Routine

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Today's Workout 22

The circuit for total-body muscle growth (do 5-10 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

2-Angle Dumbbell Flye

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 2 of 4

Seated Dumbbell Curl and Press

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 3 of 4

Dumbbell Front Squat

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 4 of 4

Seated Knee Tuck

Equipment
Bench
Sets
--
Reps
10
Rest
30 sec.
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