Choose a pair of dumbbells you could press over your head at least 10 times. Drop into a press-up position and do a burpee.

This balanced approach—with a Beginner and Advanced track—can help you build strength and muscle with a smart strategy.

Sit on the bench with your dumbbells resting on your upper legs.

Complete upper body workout at the gym that hits every muscle group—chest, back, shoulders, arms, and core. We’ll start with ...