Chest & Back

Start your journey to sculpting an amazing back with this quick back attack. When you get it down and it becomes easy, try it two times in a row to get more reps in. All you need for this workout is a pair of light and moderate dumbbells and a chair or bench.

Exercises

Set 1: 1 round

Warm-Up Walk

1 minute

Jog

4 minutes

Warm-Up Walk

1 minute

Rest

2 minutes

Set 2: 1 round

Push-Ups

8 reps

Rest

15 seconds

Push-Ups

12 reps

Rest

30 seconds

Push-Ups

1 minute

Rest

1 minute

Set 3: 1 round

Weights: Moderate

Bench Dumbbell Fly

45 seconds

Weights: Moderate

Dumbbell Bench Press

8 reps

Rest

45 seconds

Set 4: 2 rounds

Weights: Heavy

Bench Dumbbell Fly

45 seconds

Weights: Heavy

Dumbbell Bench Press

8 reps

Rest

45 seconds

Set 5: 2 rounds

Weights: Heavy

Incline Dumbbell Bench Press

8 reps

Rest

30 seconds

Set 6: 1 round

Weights: Maximum

Incline Dumbbell Bench Press

45 seconds

Rest

1 min 30 secs

Set 7: 2 rounds

❤️ Light (Zone 1)

Boxer Fist Reaches

10 reps

Rest

10 seconds

Weights: Light

Dumbbell Rear Lateral Raises

15 reps

Rest

10 seconds

Weights: Moderate

Dumbbell Bent Over Rows

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Rear Lateral Raises

10 reps

Rest

15 seconds

Weights: Moderate

Alternating Bent Over Rows

12 reps

Rest

20 seconds

Set 8: 2 rounds

Weights: Heavy

Kneeling Right Arm Rows

12 reps

Transition

10 seconds

Weights: Heavy

Kneeling Left Arm Rows

12 reps

Rest

1 minute

Set 9: 1 round

Chest Openers

1 minute

Elbows-Out Chest Stretches

1 minute

Upper Back Swimmer Stretches

1 minute

Set 10: 1 round

Ball Crunches

30 reps

Rest

30 seconds

Ball Crunches

30 reps

Related Workouts

Chest And Back 2

41 minutes, Intense

Back And Chest

15 mins 57 secs, Moderate

Chest And Back

13 minutes, Moderate

Chest And Back

9 mins 36 secs, Moderate

Chest And Back

14 minutes, Moderate

Chest And Back

17 mins 56 secs, Moderate

Top Choice for this Workout

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