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40 Min Chest and Tricep Workout


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Strengthen your chest and triceps with this home workout routine. This is a great workout for both men and women. It only requires a pair of dumbbells and a chair, but you may also use a bench or stability ball for some movements.

Chest and Triceps Workout

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: Triceps
A1: Diamond Push Ups / from Knees 4×8
B1: Dumbbell Extension 3:1 Tempo / from Bench x12 x10 x8
B2: Dumbbell Narrow Press / from Bench x12 x10 x8
C1: Seated Bent Over Triceps Kickback x12 x10 x8
C2: Dumbbell Elbow Out Ext / from Bench x12 x10 x8
D1: Tabata Triceps Popups / from Knees 4 x 20 sec work / 10 sec rest