Chest/Arms

Moderate Duration 23 minutes

Target Areas: Upper Body

Equipment: Dumbbell, Bench, Pull Up Bar

Added By Jackie Chism

Mondays workout to build muscle in chest and arms

Exercises

Set 1: 1 round

Weights: Moderate

Dumbbell Chest Press

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Rear Lateral Raises

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Upright Rows

12 reps

Rest

15 seconds

Weights: Moderate

Alternating Hammer Curls

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Left Arm Rows

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Right Arm Rows

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Right Tricep Kickbacks

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Left Tricep Kickbacks

12 reps

Rest

15 seconds

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

12 reps

Rest

15 seconds

Set 2: 1 round

Weights: Moderate

Dumbbell Chest Press

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Rear Lateral Raises

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Upright Rows

12 reps

Rest

15 seconds

Weights: Moderate

Alternating Hammer Curls

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Left Arm Rows

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Right Arm Rows

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Right Tricep Kickbacks

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Left Tricep Kickbacks

12 reps

Rest

15 seconds

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

12 reps

Rest

15 seconds

Set 3: 1 round

Weights: Moderate

Dumbbell Chest Press

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Rear Lateral Raises

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Upright Rows

12 reps

Rest

15 seconds

Weights: Moderate

Alternating Hammer Curls

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Left Arm Rows

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Right Arm Rows

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Right Tricep Kickbacks

12 reps

Rest

15 seconds

Weights: Moderate

Kneeling Left Tricep Kickbacks

12 reps

Rest

15 seconds

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

12 reps

Rest

15 seconds

Set 4: 1 round

Pull-Ups

15 reps

Neutral Grip Pull-Ups

15 reps

❤️ Vigorous (Zone 3)

Burpee Pull-Ups

15 reps

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7 minutes, Moderate

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells