Dumbbell Chest Workout

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Today’s…

workout of the day, we are going to be doing a Dumbbell Chest Workout which is a great way to end the week and get ready for the weekend. 

Cardio Round 1…

To start off the workout, we are going to do a light jog for 8 minutes just to get the blood flowing and your muscles ready to workout. If you want to challenge yourself by increasing the speed and intensity, feel free to do so! 

Weights Round 1…
 
For weights today, we are going to be focusing mostly on using dumbbells, while also incorporating some other variations. For the first part of our weights portion of the workout, we will do a 4 round circuit of 3 different exercises. Then we will end the workout doing 4 sets of 4 different exercises. Feel free to superset any of the exercises here. 

Abs…

To end the workout, we are going to do a 4 sets of 3 different ab exercises. The goal is to add weight if possible to really work on build those 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 chest workout

Treadmill

 – 8 minute jog

 

Weights

4 rounds of:

     -10 reps of dumbbell bench press

     -10 reps of dumbbell flies

     -10 reps of bench dips

 – dumbbell incline bench press 4×10

 – incline plate presses 4×10

 – fly machine 4×10

 – pushups 4×10

 

Abs

– weighted toe touches 4×12

– weighted v-ups 4×12

-weighted oblique dips 4×12

 

 

Stretch it out and hydrate!

 

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 chest workout

Treadmill

 – 8 minute jog

 

Weights

3 rounds of:

     -10 reps of dumbbell bench press 

     -10 reps of dumbbell flies

     -10 reps of bench dips

 – dumbbell incline bench press 3×10

 – incline plate presses 3×10

 – fly machine 3×10

 – pushups 3×10

 

Abs

– toe touches 3×20

– v-ups 3×20

– oblique crunches 3×20

 

 

Stretch it out and hydrate! 

 

Demo of Exercises: 

Takeaways

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).

 

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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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