Chest/Back Push/Pull

Moderate Duration 27 minutes

Target Areas: Upper Body

Equipment: Dumbbell, Bench, Kettlebell

Added by Personal Trainer Suellen Pinney

Exercises

Set 1: 1 round

❤️ Moderate (Zone 2)

Alternating Side Reaches

50 reps

Weights: Moderate

Dumbell Back Row

12 reps

Weights: Light

Dumbbell Rear Lateral Raises

12 reps

Weights: Light

Lateral to Front Raises

12 reps

Elbow Plank with Knee Taps

1 minute

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

12 reps

Weights: Moderate

Bench Dumbbell Fly

12 reps

Squat Thrusts

12 reps

Elbows-Out Chest Stretches

20 seconds

Y-T-A

1 minute

Weights: Moderate

Kettlebell Around the World

24 reps

Set 2: 1 round

❤️ Moderate (Zone 2)

Alternating Side Reaches

50 reps

Weights: Moderate

Dumbell Back Row

12 reps

Weights: Light

Dumbbell Rear Lateral Raises

12 reps

Weights: Light

Lateral to Front Raises

12 reps

Elbow Plank with Knee Taps

1 minute

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

12 reps

Weights: Moderate

Bench Dumbbell Fly

12 reps

Squat Thrusts

12 reps

Elbows-Out Chest Stretches

20 seconds

Y-T-A

1 minute

Weights: Moderate

Kettlebell Around the World

24 reps

Set 3: 1 round

❤️ Moderate (Zone 2)

Alternating Side Reaches

50 reps

Weights: Moderate

Dumbell Back Row

12 reps

Weights: Light

Dumbbell Rear Lateral Raises

12 reps

Weights: Light

Lateral to Front Raises

12 reps

Elbow Plank with Knee Taps

1 minute

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

12 reps

Weights: Moderate

Bench Dumbbell Fly

12 reps

Squat Thrusts

12 reps

Elbows-Out Chest Stretches

20 seconds

Y-T-A

1 minute

Weights: Moderate

Kettlebell Around the World

24 reps

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Chest / Back

53 minutes, Intense

Chest Back

41 mins 27 secs, Moderate

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