This upper-body circuit works your shoulders, biceps, triceps, lats, traps, and chest (among many others). It’s important to work your upper body daily, as those muscles play key roles in good posture and functional movements. In addition, your abs will feel the burn because you also use your stabilizer muscles during single-arm hammer curls and shoulder presses. This circuit targets all areas of the chest; doing wide push-ups and heavy-plate loaded chest press targets two different locations, so you get a more well-rounded chest exercise.
Do this circuit two times:
Single arm hammer curls – two sets of 15
Single arm shoulder press – two sets of 15
Wide push-ups – two sets of 15
Heavy pull down machine – three sets of 10
Cable tricep extension – two sets of 15
Heavy chest press (plate loaded) – three sets of 10