All you need is a few different dumbbell weights and an adjustable bench for this awesome sequence. As to what weights to pick, I recommend going about 20 percent lighter than normal as you will be moving at a controlled speed and doing more sets and reps.
Perform 4 sets of these 5 exercises for 20 reps each. Complete one exercise at a time before moving onto the next exercise. Rest for 45 seconds between sets.
Dumbbell Chest Press-20 Reps
Rear Delt Rows: 20 Reps
Incline Chest Flies: 20 Reps (make sure to keep your elbows lower than your shoulders).
Dumbbell Bench Row: 20 Each Side
Incline Chest Press: 20 Reps
Keep a controlled speed and get after it!
Up Next in Workouts
-
Dumbbell Chest and Back: Muscle Build
Using a few different dumbbell weights and a bench, perform 4 sets of 5 of the given exercises.
But there is a catch...
This is a drop set format, meaning that every set you increase the weight and lower the reps.
Perform the first exercises for all 4 sets, before moving to the next exercise. ...
-
Dumbbell Chest and Back
This workout uses only a set or two of dumbbells and an adjustable bench.
Perform 4 sets of these 5 exercises in a circuit format. Rest as minimally as possible moving between exercises. Then when all exercises are complete, rest for two minutes before starting the next set.
Work hard today!
-
Push Focused Upper Body
Perform 3 rounds of these exercises for the reps shown. Rest only 30 seconds between exercises to keep your heart rate in that fat burning zone.
Perform 3 total rounds in this fashion with no longer breaks at the end of each round.
Time to grind!
