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Today’s…

workout of the day, we are going to be doing a dumbbell bench press circuit to change things up from our normal chest day routines. 

Cardio Round 1…

The first round of cardio will be a 10 minute interval run on the treadmill. It will start off with a 5 minute jog to get the blood flowing. After the 5 minutes we will ramp things up to make it more challenging. We will play around with the speeds and the incline for the next 4 minutes. 

Weights Round 1…

is where we are going to be doing our first circuit of the day. There will be 4 different exercises we will be doing, 2 of which will be using dumbbell and the other 2 which will be using body weight. This will be a good balance for this workout. Dumbbells help with stabilizing each muscle and isolating them. To challenge yourself, go ahead and limit the amount of breaks you have in between each set. 

Cardio Round 2…

For our second round of cardio you can do either the stairmaster or bike for 8 minutes. Utilize this time to keep up the overall intensity of the workout to burn more calories and keep your heart rate up. 

Wights Round 2…

The last round will incorporate more dumbbell work along with come cable work. If you want to challenge yourself, and if you also have the space at your gym, you can go ahead and turn this into a circuit as well. 

Abs

End the workout with some ab work. Incorporate weights into exercises where you can because this will result in not only a stronger core, but will also result in larger abdominal muscles. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

dumbbell bench press circuit

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
dumbbell bench press circuit

Demo of Exercises: 

Dumbbell Bench Press

Dumbbell incline bench press

Dumbbell flies

High Cable Fly
Low Cable fly

 

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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