Why take two separate days for your chest and back when you can easily combine them into one monster circuit and achieve equally massive gains?

This two-for-one circuit does just that—it works your pecs, traps, and delts to build serious upper-body muscle in just four straightforward moves. This combination is effectively what old-school bodybuilders call a "push-pull workout": By switching between pulling exercises (the row and the shrug) with pushing exercises (the floor press and the pushup), you encourage your body to build both sets of muscles at the same time. It also gives each muscle group a little time to recover, ensuring that you can attack the entire circuit with maximum intensity.


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 4 to 6 rounds.

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

For more chest and back work:

Check out our favorite dumbbell-only routine to build a colossal chest, our old-school bodybuilder's chest and back workout, and our 10 workouts for a stronger back and abs.

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