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45 Min Chest and Back Workout with Dumbbells at Home


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Build muscle and strength with this chest and back workout. You can complete this workout either at home or in the gym. This is a great routine for both men and women. It only requires a pair of dumbbells, but you may also use a barbell, bench, stability ball, resistance band, or pullup bar for some movements.

Chest and Back Workout with Dumbbells at Home

Part 1: Chest
A1: 2:1 Press to Negative Fly x15 x12 x10 x8
B1: Underhand Chest Press x15 x12 x10 x8
B2: Dumbbell Low Fly’s / Band x15 x12 x10 x8
C1: Dumbbell Fly 4×8
C2: Dumbbell Chest Press 4×15
D1: 1 ¼ Push Up / from Knees 3 x 30 seconds
E1: Pushup Hover x 60 sec

Part 2: Back
A1: DB Bent Over Row / Pullups 5×5
B1: Dumbbell Sumo Stiff Leg Deadlift / Barbell x15 x12 x10 x8
B2: Dumbbell High Pull / Barbell Hang Clean x15 x12 x10 x8
C1: Dumbbell Upright Row / Barbell x12 x10 x8
C2: Dumbbell Reverse Fly / Band Pull Apart x12 x10 x8
D1: T x 30 sec
D2: I x 30 sec
D3: Y x 30 sec
E1: Plank Scapula Pushups from Knees / on Feet x 60 sec