This mass-building, upper-body workout takes moves you're already familiar with and brings them to the next level to hit your muscles in new ways.

You'll do six punishing, back-to-back rounds of one-arm dumbbell snatches, side-planks, and pushups—with no rest in between—to build raw strength and explosive power in your chest, core, shoulders, and back (and even your legs, as a bonus).


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 four to six rounds.

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

For more upper-body work:

Check out our favorite 25 strength-training exercises for the best upper-body workout of all time, our three unique weighted abs exercises that'll crush your core, and our 10 upper-body moves that build your core.

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