When you're trying to build muscle definition in your chest and back, you don't want to do exercises that only scratch the surface. You need moves that work beneath the surface—and that's why we've compiled this quick-hit upper-body circuit.

You'll do four back-to-back rounds of more specialized chest and back exerices—like pronated-grip incline dumbbell flyes, alternating incline dumbbell presses, one-arm bentover rows, and dumbbell pullovers—to hit your pecs, lats, traps, delts, and even your triceps.


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 60 to 90 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 chest and back work:

Check out our favorite deep chest workout and our best dumbbell-only routine to build a colossal chest.

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