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Description

This workout targets your chest, back, and arms. Get set up with some moderate and heavy dumbbells, as well as a barbell. Now let's get to it!


Exercises

Set 1: 3 rounds
Diamond Push-Ups
Diamond Push-Ups
12 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
12 reps
Rest
Rest
45 seconds

Set 2: 3 rounds
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
45 seconds

Set 3: 3 rounds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Rest
Rest
45 seconds

Set 4: 3 rounds
Barbell Reverse Curl to Press
Weights: Heavy
Barbell Reverse Curl to Press
12 reps
Tricep Dips
Tricep Dips
12 reps
Rest
Rest
45 seconds

Set 5: 3 rounds
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
12 reps
Rest
Rest
45 seconds

Set 6: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Chest Openers
Chest Openers
30 seconds
Rest
Rest
30 seconds


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