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30 Min Chest and Triceps Workout to Build Muscle


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Build your chest and triceps with this killer home workout. This is a great routine 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

A1 DB Chest Press x15 x12 x10 x8
B1 Dumbbell Pullover x15 x12 x8
B2 DB Pronate Kickback x15 x12 x8
C1 DB Fly x12 x10 x8
C2 DB Press with Rotation x12 x10 x8
C3 DB Elbow Out Ext x12 x10 x8
D1 Bench Dips / Chair Dips 303 Tempo 3×8
D2 Svend Press 303 Tempo 3×8
E1 Elevated Pushup / Floor/ Knees x 60 sec
E2 DB Triceps Ext x 60 sec