Chest Training (CF)

Intense Duration 15 minutes

Target Areas: Chest

Equipment: Dumbbells, Bench

Added By Carsten Franke

Exercises

Set 1: 2 rounds

Diamond Push Ups

30 seconds

Rest

10 seconds

Push-Ups (wide)

30 seconds

Rest

10 seconds

Set 2: 1 round

Transition

10 seconds

Dumbbell Chest Press

45 seconds

Rest

15 seconds

Dumbbell Chest Press

40 seconds

Rest

15 seconds

Dumbbell Chest Press

30 seconds

Rest

15 seconds

Dumbbell Fly

45 seconds

Rest

15 seconds

Dumbbell Fly

40 seconds

Rest

15 seconds

Dumbbell Fly

30 seconds

Transition

40 seconds

Set 3: 1 round

Incline Dumbbell Chest Press

45 seconds

Transition

20 seconds

Elevated Push-Ups

20 seconds

Transition

20 seconds

Incline Dumbbell Chest Press

40 seconds

Transition

20 seconds

Elevated Push-Ups

20 seconds

Transition

20 seconds

Incline Dumbbell Chest Press

40 seconds

Transition

20 seconds

Elevated Push-Ups

20 seconds

Transition

20 seconds

Set 4: 1 round

Elbows-Out Chest Stretches

20 seconds

Shorty Push-Ups

1 minute

Elbows-Out Chest Stretches

20 seconds

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Top Choice for this Workout

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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