Intense Workout

Chest, Back Tricep And Core Day 3

Intense Duration 27 minutes

Target Areas: Arms, Chest

Equipment: Wall, Bench, Dumbbells, Exercise Mat

Added By Steve Korn

Tags

Home Gym Workouts Arm Workouts Wall Workouts Bench Workouts Dumbbell Workouts No Equipment Workouts

Description

Chest, back, tricep and ab

Exercises

Set 1: 1 round

Then, return to the center.

Alternating Side Reaches

25 seconds

25 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

25 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

25 seconds

25 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

15 seconds

Jump out, spreading your legs and snapping your arms to the sides.

15 seconds

Set 2: 3 rounds

Push-Ups with Hands on Bench

Push-Ups with Hands on Bench

12 reps

25 seconds

Set 3: 1 round

45 seconds

Set 4: 3 rounds

Tricep Push-Ups

Tricep Push-Ups

12 reps

25 seconds

Set 5: 1 round

45 seconds

Set 6: 3 rounds

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

12 reps

25 seconds

Set 7: 1 round

45 seconds

Set 8: 3 rounds

Dumbbell Hang Clean

Dumbbell Hang Clean

12 reps

25 seconds

Set 9: 1 round

45 seconds

Set 10: 3 rounds

Dumbbell Back Row

Dumbbell Back Row

12 reps

25 seconds

Set 11: 1 round

45 seconds

Set 12: 3 rounds

Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.

12 reps

25 seconds

Set 13: 1 round

Upward Facing Dog

Upward Facing Dog

25 seconds

30 seconds

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

25 seconds

Bent Elbow Pec Stretch

Bent Elbow Pec Stretch

20 seconds

Bent Elbow Pec Stretch

Bent Elbow Pec Stretch

20 seconds

Lying Torso Twists

Lying Torso Twists

25 seconds

Rolling Back Stretch

Rolling Back Stretch

25 seconds

Then drop your head, round your spine and arch your back. Repeat.

30 seconds

25 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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