Before you can start seeing the results of your hard work in the gym—the monster muscle you've been building—you're going to need to burn off that last layer of fat.

This double-duty workout takes care of both—hex presses and alternating bentover dumbbell rows will work to build mass in your back, shoulders, and chest, while a set of burpees will incinerate fat.


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 five to 10 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 back and chest work:

Check out our favorite old-school bodybuilder's chest and back workout, our 10 best chest exercises for beginners, and our chest, back, and arms workout for training partners

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