Workout 1: Push

Moderate Duration 14 minutes

Target Areas: Chest, Arms, Shoulders

Equipment: Dumbbell, Stability Ball, Bench

Added By Mary Mills

Warm-Up B

Exercises

Set 1: 1 round

Stability Ball Chest Press

16 reps

Bench Skull Crusher

8 reps

Dumbbell Fly

8 reps

Set 2: 1 round

Stability Ball Chest Press

16 reps

Bench Skull Crusher

8 reps

Dumbbell Fly

8 reps

Set 3: 1 round

Stability Ball Chest Press

16 reps

Bench Skull Crusher

8 reps

Dumbbell Fly

8 reps

Set 4: 1 round

Stability Ball Chest Press

16 reps

Bench Skull Crusher

8 reps

Dumbbell Fly

8 reps

Set 5: 1 round

Overhead Press

16 reps

Push-Ups

Reps until failure

Tricep Dips

10 reps

Set 6: 1 round

Overhead Press

16 reps

Push-Ups

Reps until failure

Tricep Dips

10 reps

Set 7: 1 round

Overhead Press

16 reps

Push-Ups

Reps until failure

Tricep Dips

10 reps

Set 8: 1 round

Overhead Press

16 reps

Push-Ups

Reps until failure

Tricep Dips

10 reps

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Top Choice for this Workout

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20 minutes, Moderate

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ARMS/ABS – ALL DUMBBELLS & DIRTY NASTY SET

1 hr 9 mins 53 secs, Moderate

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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