The No-Excuses Muscle Multiplier

TRAINER
Patrick Striet, C.S.C.S., owner of LiveFit Cincinnati

BEST FOR
Fitting in a fast, efficient workout with minimal equipment when your gym is crowded or you're short on time

EQUIPMENT
Dumbbells, adjustable bench

FOCUS
Strength, mass building, weight loss

CALORIES BURNED
298

TIME
18 minutes

HOW TO DO IT
Perform the exercises as a circuit, moving from one to the next without rest. Once you've completed all three, rest two minutes. Do 5 circuits total. (Can't get to the gym at all? Check out Men's Health Bodyweight Cardio Burners to torch an insane amount of fat without leaving home.)

Set an adjustable bench so its backrest is vertical. Then grab a pair of dumbbells and take a seat, holding the weights just outside your shoulders, palms in. Press the dumbbells straight up over your shoulders and lower them. Do 10 reps. Each circuit, use slightly heavier weights and adjust the backrest a bit lower. For your final circuit, the bench should be flat.

Hold a dumbbell in your right hand and place your left hand and left knee on a flat bench. Your torso should be parallel to the floor. Row the weight to the side of your chest, flaring your elbow away from your body. Do 10 reps, switch sides, and repeat.

Hold a dumbbell vertically in front of your chest, cupping the upper head with both hands. Step back with your left leg, bend both knees, and slowly lower your body until your thigh is almost parallel to the floor. Pause, and push yourself back up. Do 10 reps and repeat, stepping back with your right leg.