"CHEST AND BACK"

Intense Workout

"CHEST AND BACK"

Intense Duration 23 minutes

Target Areas: Chest, Back

Equipment: Dumbbells, Bench, Strength Machine, Barbell

Do this workout

Added By
Martel Berry

Public

Tags

Full Gym Workouts Chest Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts Barbell Workouts

Description

Train to achieve the dream physique. Disclaimer time is not accurate.

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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

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Power Systems Strength Equipment

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

BowFlex Xceed Home Gym

Rep Fitness Colorado Barbell

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

Dumbbell Bench Press

Weights: Light

Dumbbell Bench Press

15 reps

30 seconds

Dumbbell Bench Press

Weights: Moderate

Dumbbell Bench Press

12 reps

30 seconds

Dumbbell Bench Press

Weights: Moderate

Dumbbell Bench Press

10 reps

30 seconds

Dumbbell Bench Press

Weights: Heavy

Dumbbell Bench Press

8 reps

30 seconds

Set 2: 1 round

Incline Reverse Grip Dumbbell Bench Press

Weights: Light

Incline Reverse Grip Dumbbell Bench Press

12 reps

Incline Dumbbell Fly

Weights: Light

Incline Dumbbell Fly

12 reps

30 seconds

Incline Reverse Grip Dumbbell Bench Press

Weights: Moderate

Incline Reverse Grip Dumbbell Bench Press

10 reps

Incline Dumbbell Fly

Weights: Moderate

Incline Dumbbell Fly

10 reps

30 seconds

Incline Reverse Grip Dumbbell Bench Press

Weights: Heavy

Incline Reverse Grip Dumbbell Bench Press

8 reps

Incline Dumbbell Fly

Weights: Heavy

Incline Dumbbell Fly

8 reps

30 seconds

Set 3: 1 round

Rear Delt Bent Over Incline Bench Row

Weights: Light

Rear Delt Bent Over Incline Bench Row

12 reps

Weights: Light

12 reps

30 seconds

Rear Delt Bent Over Incline Bench Row

Weights: Moderate

Rear Delt Bent Over Incline Bench Row

10 reps

Weights: Moderate

10 reps

30 seconds

Rear Delt Bent Over Incline Bench Row

Weights: Heavy

Rear Delt Bent Over Incline Bench Row

8 reps

Weights: Heavy

8 reps

30 seconds

Set 4: 1 round

Wide Grip Lat Pulldown

Weights: Light

Wide Grip Lat Pulldown

12 reps

Straight Arm Pushdown

Weights: Light

Straight Arm Pushdown

12 reps

30 seconds

Wide Grip Lat Pulldown

Weights: Moderate

Wide Grip Lat Pulldown

10 reps

Straight Arm Pushdown

Weights: Moderate

Straight Arm Pushdown

10 reps

30 seconds

Wide Grip Lat Pulldown

Weights: Heavy

Wide Grip Lat Pulldown

8 reps

Straight Arm Pushdown

Weights: Heavy

Straight Arm Pushdown

8 reps

30 seconds

Set 5: 1 round

Decline Bench Press

Weights: Light

Decline Bench Press

12 reps

Decline Dumbbell Pullover

Weights: Light

Decline Dumbbell Pullover

12 reps

30 seconds

Decline Bench Press

Weights: Moderate

Decline Bench Press

10 reps

Decline Dumbbell Pullover

Weights: Moderate

Decline Dumbbell Pullover

10 reps

30 seconds

Decline Bench Press

Weights: Heavy

Decline Bench Press

8 reps

Decline Dumbbell Pullover

Weights: Heavy

Decline Dumbbell Pullover

8 reps

30 seconds

Set 6: 1 round

Weights: Light

Cable Crossovers

12 reps

30 seconds

Weights: Moderate

Cable Crossovers

10 reps

30 seconds

Weights: Heavy

Cable Crossovers

8 reps

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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