If today is arm day at the gym (and even if it isn't), this is the workout you should be doing. All you'll need is a pair of dumbbells and three exercises, all of which will target your biceps, triceps, delts, and shoulders—not to mention your entire lower body.

You'll dive right in with a starting set of single-arm alternating curl and presses that'll work to bulk up your biceps, triceps, and shoulders. Switch to a dumbbell front squat, which will force your torso and shoulders to work a little harder for stability. Finish off strong with a round of renegade rows, and you'll probably be feeling the burn pretty much everywhere by the end of this punishing routine.


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 seconds. Repeat the entire circuit for 5 to 10 rounds.

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

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