If you've succesfully completed all of the Today's Workouts up until this point, then congratulations: You've hit the 100th workout milestone—and we bet you've seen some massive total-body muscle gains (and said goodbye to plenty of belly fat) since getting started.

But just because you've made progress doesn't mean it's time to slow down. To prove it, this workout speeds things up for your upper body. Back-to-back rounds of five shoulder-pounding exercises will work your triceps, biceps, delts, and pecs to total exhaustion—so you continue to keep building muscle and burning fat.

Here's to the next 💯.


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.

Note: For the dumbbell front raises (1A) and dumbbell lateral raises (1B), alternate between each exercise, doing a total of 10 reps for each exercise.

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

For more arms and shoulders work:

Check out our favorite 15-minute arms workout, our 30 best arms exercises of all time, and our 10 explosive arms workouts.

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