Workout of the Week: Pecs, Delts and Triceps

For this “Workout of the Week,” I’ve combined what I consider to be some of the most effective compound movements for building muscular strength, cardiovascular endurance and core stability: burpees, dumbbell plank rows (aka “renegade rows”), wide mountain climbers and dips.

Burpees are my fitness staple. I include burpees into nearly all of my training routines (either as a warmup, main workout or “exercise snack”), and notice a significant boost in my endurance and athleticism as a result. They’re technically a anaerobic exercise, but when done in succession over a period of time (i.e. thirty seconds) or for reps (i.e. five sets of ten), which is how they’re usually performed, they become an aerobic exercise and are a good way to train for a better VO2 max.

While I put a great deal of trust into personal evidence and experience, the benefits of burpees are also backed up by analytical research. A study at Alagappa University (in Karaikudi, India) showed that burpees “improved muscular endurance, flexibility and balance” (see: Reddy and Rani, 2020).

Renegade rows are another dynamic compound movement that has become a steady part of my fitness regimen. A more literal name for this exercise would be plank dumbbell rows. Like burpees, renegade rows help improve strength and stability from head to toe.

Wide mountain climbers are a variation of the traditional mountain climber exercise; but rather than bringing your knees to your chest, your knees go to the outside of the elbow. Because of the extended range of motion, this exercise puts a significant emphasis on hip mobility and core stability, while also ramping up cardiovascular health.

As you’ll see in the video and description below, I’ve merged the wide mountain climbers and renegade rows into one single hybrid exercise. In my opinion, it’s definitely the most taxing exercise in the circuit.

Be sure to include dips in your workout routine, if you want to see serious gains in hypertrophy and strength. Don’t just take my word for it; Mike Mentzer, one of the most renowned bodybuilders of all time said, “Think of the dip as the upper body squat…they are the best exercise for pecs, delts and triceps.” Not to mention, dips are a very effective exercise for building good forearm grip strength.

Let’s get to work!

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The circuit:
Ten 180 burpees onto dumbbells
Ten wide mountain climbers to renegade rows
Ten lateral burpees over dumbbells
Ten dips

Rest and repeat for a total of five sets.

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This concludes another “Workout of the Week” for your exercise enjoyment!

If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!

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