No upper-body muscle will be left untrained during this circuit workout from B.J. Gaddour, C.S.C.S., Men’s Health Fitness Director.

“You’ll move between various pushing and pulling patterns for complete development of your arms, shoulders, chest, and back,” Gaddour says. “And you’ll finish with some ab work so you carve up your entire torso.” (For a routine that works your entire body and torches fat all over, check out Bodyweight Cardio Burners.)

Watch Gaddour perform the workout in the video above, and see below for further directions. And then check out Circuit Week’s Home Page for four other routines.

How to do it
Perform the following 5 exercises in a row: chinups, dips, dumbbell alternating rows, close-grip pushups, standing band resisted curl, and long-lever planks.

For each movement, perform as many reps as possible in 30 seconds, and then rest 15 seconds. Try to aim for 8 to 15 reps during the weighted exercises and as many reps as possible for the bodyweight exercises. Hold the plank for the full time. Finish all 6 exercises to complete one circuit. Do 3 to 5 total circuits.

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