If you think you need to spend hours in the gym to build huge muscle, well, you'd be wrong. In fact, you only need to carve out roughly 30 minutes.

This giant set challenge, which incorporates weighted bentover rows and reverse flyes, will leave your muscles screaming. Throw in a few rounds of chinups and deadlifts, and you'll be seeing huge gains in no time.


Complete each exercise with 10 seconds of rest between sets and 1-2 minutes rest between rounds. Complete a total of 5 rounds.

Wyatt Krueger, a CrossFit Level-1 coach, owner of CrossFit Amherst, and expert contributor to Men's Fitness and HUMANFITPROJECT, demonstrates the moves.

This routine is part of our video feature on the 10 kickass CrossFit-inspired workout challenges to test your limits. Check out the whole series here.