27 Min Chest and Back Workout at Home | Build Muscle Mass
216 هزار بار بازدید -
3 سال پیش
-
If you're like me, you
If you're like me, you love a good HIIT workout, but from time to time it's important to lift heavier weights to increase muscle mass and strength. In this 27 minute chest and back workout at home, we'll be lifting heavier weights to do just that — build stronger muscles.
These will be repeating sets where we'll start out with our lighter dumbbells in the 1st set, medium dumbbells in the 2nd set and heavier dumbbells in the 3rd set. Choose weights that are comfortable for you. If you don't have three sets of weights, just use the same dumbbells and increase the amount of reps in each set.
I'll be using a bosu ball in place of a bench for a full range of motion for presses and flyes. If you don't have a bosu ball then you can use a bench or just lay on the floor.
I'll also be using a stool for support when doing the back exercises – primarily rows. You can use a couch, chair or a wall for support.
SEE BELOW FOR SETS AND THE WEIGHTS I'M USING.
WORKOUT DETAILS
👉🏼 Duration: 27 Minutes
👉🏼 Equipment: Three sets of dumbbells (I'm using 30lb - 60lb dumbbells), a bosu ball or a bench (you can also use the floor) and a mat.
► Get the adjustable dumbbells I'm using at: https://bit.ly/3evYP7M
🦍 We use and highly recommend the Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm. This mat is the first mat we've used that doesn't slide around and we are OBSESSED with the comfort! Check it out at https://gorillamats.com/collections/l...
► Use code TXD20 to get 10% off your order!
👉🏼 Timing: 30 Seconds Work, 20 Seconds Rest
👉🏼 Level: Medium to Advanced
More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: https://bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT
The exercises for this back and chest workout at home are listed below:
Use a Bosu Ball, bench or lay on the floor
0:20 - Dumbbell Chest Press with 40lb dumbbells
1:20 - Dumbbell Chest Press with 50lb dumbbells
2:20 - Dumbbell Chest Press with 60lb dumbbells
3:20 - Dumbbell Flyes with 25lb dumbbells
4:20 - Dumbbell Flyes with 30lb dumbbells
5:20 - Dumbbell Flyes with 35lb dumbbells
6:20 - Incline Dumbbell Press with 30lb dumbbells
7:20 - Incline Dumbbell Press with 40lb dumbbells
8:20 - Incline Dumbbell Press with 50lb dumbbells
9:20 - Hammer Press with 30lb dumbbells
10:20 - Hammer Press with 40lb dumbbells
11:20 - Hammer Press with 50lb dumbbells
Use a chair, couch or wall for support
12:20 - Bent Over Row Right Side with 30lb dumbbells
13:20 - Bent Over Row Right Side with 40lb dumbbells
14:20 - Bent Over Row Right Side with 50lb dumbbells
15:20 - Bent Over Row Left Side with 30lb dumbbells
16:20 - Bent Over Row Left Side with 40lb dumbbells
17:20 - Bent Over Row Left Side with 50lb dumbbells
18:20 - Bent Over Supine Row Right Side with 30lb dumbbells
19:20 - Bent Over Supine Row Right Side with 40lb dumbbells
20:20 - Bent Over Supine Row Right Side with 50lb dumbbells
21:20 - Bent Over Supine Row Left Side with 30lb dumbbells
22:20 - Bent Over Supine Row Left Side with 40lb dumbbells
23:20 - Bent Over Supine Row Left Side with 50lb dumbbells
24:20 - Landmine Rows with 40lb dumbbell
25:20 - Landmine Rows with 50lb dumbbell
26:20 - Landmine Rows with 60lb dumbbell
Looking for a complete workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week).
Add the 6 Week Shred playlist to your favorites so you can come back every day.
👉🏼 6 Week Shred I • Home Workout Program
👍🏽 LIKE if you want more upper body workouts.
💬 COMMENT to let us know what other videos you want to see.
🔔 SUBSCRIBE + turn on notifications so you never miss a workout!
📸 FOLLOW us on IG for more workouts: Instagram: tiffxdan
THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.
TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.
These will be repeating sets where we'll start out with our lighter dumbbells in the 1st set, medium dumbbells in the 2nd set and heavier dumbbells in the 3rd set. Choose weights that are comfortable for you. If you don't have three sets of weights, just use the same dumbbells and increase the amount of reps in each set.
I'll be using a bosu ball in place of a bench for a full range of motion for presses and flyes. If you don't have a bosu ball then you can use a bench or just lay on the floor.
I'll also be using a stool for support when doing the back exercises – primarily rows. You can use a couch, chair or a wall for support.
SEE BELOW FOR SETS AND THE WEIGHTS I'M USING.
WORKOUT DETAILS
👉🏼 Duration: 27 Minutes
👉🏼 Equipment: Three sets of dumbbells (I'm using 30lb - 60lb dumbbells), a bosu ball or a bench (you can also use the floor) and a mat.
► Get the adjustable dumbbells I'm using at: https://bit.ly/3evYP7M
🦍 We use and highly recommend the Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm. This mat is the first mat we've used that doesn't slide around and we are OBSESSED with the comfort! Check it out at https://gorillamats.com/collections/l...
► Use code TXD20 to get 10% off your order!
👉🏼 Timing: 30 Seconds Work, 20 Seconds Rest
👉🏼 Level: Medium to Advanced
More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: https://bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT
The exercises for this back and chest workout at home are listed below:
Use a Bosu Ball, bench or lay on the floor
0:20 - Dumbbell Chest Press with 40lb dumbbells
1:20 - Dumbbell Chest Press with 50lb dumbbells
2:20 - Dumbbell Chest Press with 60lb dumbbells
3:20 - Dumbbell Flyes with 25lb dumbbells
4:20 - Dumbbell Flyes with 30lb dumbbells
5:20 - Dumbbell Flyes with 35lb dumbbells
6:20 - Incline Dumbbell Press with 30lb dumbbells
7:20 - Incline Dumbbell Press with 40lb dumbbells
8:20 - Incline Dumbbell Press with 50lb dumbbells
9:20 - Hammer Press with 30lb dumbbells
10:20 - Hammer Press with 40lb dumbbells
11:20 - Hammer Press with 50lb dumbbells
Use a chair, couch or wall for support
12:20 - Bent Over Row Right Side with 30lb dumbbells
13:20 - Bent Over Row Right Side with 40lb dumbbells
14:20 - Bent Over Row Right Side with 50lb dumbbells
15:20 - Bent Over Row Left Side with 30lb dumbbells
16:20 - Bent Over Row Left Side with 40lb dumbbells
17:20 - Bent Over Row Left Side with 50lb dumbbells
18:20 - Bent Over Supine Row Right Side with 30lb dumbbells
19:20 - Bent Over Supine Row Right Side with 40lb dumbbells
20:20 - Bent Over Supine Row Right Side with 50lb dumbbells
21:20 - Bent Over Supine Row Left Side with 30lb dumbbells
22:20 - Bent Over Supine Row Left Side with 40lb dumbbells
23:20 - Bent Over Supine Row Left Side with 50lb dumbbells
24:20 - Landmine Rows with 40lb dumbbell
25:20 - Landmine Rows with 50lb dumbbell
26:20 - Landmine Rows with 60lb dumbbell
Looking for a complete workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week).
Add the 6 Week Shred playlist to your favorites so you can come back every day.
👉🏼 6 Week Shred I • Home Workout Program
👍🏽 LIKE if you want more upper body workouts.
💬 COMMENT to let us know what other videos you want to see.
🔔 SUBSCRIBE + turn on notifications so you never miss a workout!
📸 FOLLOW us on IG for more workouts: Instagram: tiffxdan
THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.
TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.
3 سال پیش
در تاریخ 1400/02/01 منتشر شده
است.
216,032
بـار بازدید شده