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Build a bigger upper body with this Heavy Dumbbell Chest Workout!

Today’s…

workout of the day, we are going to be doing a Heavy Dumbbell Chest Workout. This workout is best if done at the gym or if you have dumbbells at home.

Cardio Round 1…

For today’s cardio, we will start it off with a 1 mile run.  This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead.

Circuit…

For today’s circuit, we are going to be doing 6 different chest workouts which we will do 4 times. Each exercises varies with the number or reps, but the main lift we will be focusing on is dumbbell chest press. Here you should be challenging yourself after each set by increasing the weight. This will help build size and strength. 
 

Abs…

For abs we are going to do 4 different exercise for a total of 5 sets. This should get your core burning! Try and do these exercises with weight, this will add in another level of intensity and also helps build bigger and stronger core 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. This article has a great number of stretches you can incorporate into your post workout cool down/recovery routine! 

Heavy Dumbbell Chest Workout:

Heavy Dumbbell Chest Workout

Treadmill

– 1 mile warmup jog

 

Circuit

– dumbbell bench press 10, 8, 6, 6, 6

– dumbbell incline bench press 4×12

    – superset with plate raises

– dumbbell flyes 4×10

– cable high flyes 4×10

– cable low flyes 4×10

 

Abs

 5 rounds of the following:

    – 15 weighted toe touches

    – 10 leg raises

    – 10 weighted v-ups

    – 20 pushups

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).

 

Bobby PetrilloBobby Petrillo

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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