Intense Workout

Push

Intense Duration 1 h 18 m

Target Areas: Shoulders, Arms

Equipment: Dumbbells, Bench, Chair

Added By Biswajit Nahak

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts Bench Workouts Chair Workouts

Exercises

Set 1: 4 rounds

Dumbbell Chest Press

Weights: Heavy

Dumbbell Chest Press

25 reps

40 seconds

Set 2: 4 rounds

Bench Dumbbell Fly

Weights: Heavy

Bench Dumbbell Fly

25 reps

40 seconds

Set 3: 5 rounds

Seated Dumbbell Press

Weights: Heavy

Seated Dumbbell Press

20 reps

Dumbbell Shrugs

Weights: Heavy

Dumbbell Shrugs

20 reps

40 seconds

Set 4: 5 rounds

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

20 reps

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

20 reps

1 minute

Set 5: 5 rounds

Tricep Extensions

Weights: Heavy

Tricep Extensions

20 reps

Tricep Kickbacks

Weights: Light

Tricep Kickbacks

20 reps

1 minute

Set 6: 1 round

100 reps

Set 7: 4 rounds

15 reps

20 seconds

1 minute

30 seconds

20 reps

40 seconds

1 minute

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

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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

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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