40 Min CHEST, SHOULDERS & TRICEPS WORKOUT with DUMBBELLS | 6 Week Build Series - Day 7
5.3 هزار بار بازدید -
2 سال پیش
-
Welcome to Day 7 of
Welcome to Day 7 of our 6 Week Build workout program. Todays workout will focus on the Chest, Shoulders and Triceps using dumbbells. This workout will help you build muscle and gain strength with your upper body from home.
For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.
Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.
All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 40 Min chest, shoulders & triceps workout together!
--------------------------------------------------------
CHEST SHOULDERS TRICEPS WORKOUT DETAILS
💪 Target Muscles: Chest, Shoulders, Triceps
⏱ Duration: 40 Min
45-60 sec work | 20 sec rest | Superset Finisher | Day 7 - 6 Week Build
0:00 - Intro
BLOCK 1
0:31 - Floor Press
1:50 - Kneeling Shoulder Press (Right)
2:57 - Kneeling Shoulder Press (Left)
4:00 - Rotating Skull Crusher
5:02 - Round 2 (repeat)
BLOCK 2
10:30 - Chest Fly
11:01 - Chest Fly Variation
11:50 - Kneeling Arnold Press
12:56 - Dumbbell Dips
13:58 - Round 2 (repeat)
BLOCK 3
18:21 - Decline Chest Press
18:57 - Decline Chest Fly
19:45 - Lateral Raise Holds (Right)
20:50 - Lateral Raise Holds (Left)
21:55 - Lying Tricep Extension (Right)
23:03 - Lying Tricep Extension (Left)
24:07 - Round 2 (repeat)
BLOCK 4
30:40 - Alt Low Fly
31:17 - Incline Hex Press
32:05 - Alt Upright Row
32:40 - Alt Front Raises
33:30 - Overhead Tricep Extension
34:06 - Diamond Push Ups
34:54 - Round 2 (repeat)
CHEST PRESS TRI-SET FINISHER
39:05 - (a1 Neutral Grip) (a2 Regular Grip) (a3 Close Grip)
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Download the 6 Week Build Series Calendar & Guide Here - https://chrisedi.com/
👊 100+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#upperbodyworkout #6weekbuildseries #homeworkout #chestworkout
-----------------------------------------------------
Drop a comment below and let us know how you did with this chest, shoulders and triceps upper body dumbbell workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through our links we may receive a small commission, there is no extra charge to you. If you did, Thank you! we really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.
Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.
All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 40 Min chest, shoulders & triceps workout together!
--------------------------------------------------------
CHEST SHOULDERS TRICEPS WORKOUT DETAILS
💪 Target Muscles: Chest, Shoulders, Triceps
⏱ Duration: 40 Min
45-60 sec work | 20 sec rest | Superset Finisher | Day 7 - 6 Week Build
0:00 - Intro
BLOCK 1
0:31 - Floor Press
1:50 - Kneeling Shoulder Press (Right)
2:57 - Kneeling Shoulder Press (Left)
4:00 - Rotating Skull Crusher
5:02 - Round 2 (repeat)
BLOCK 2
10:30 - Chest Fly
11:01 - Chest Fly Variation
11:50 - Kneeling Arnold Press
12:56 - Dumbbell Dips
13:58 - Round 2 (repeat)
BLOCK 3
18:21 - Decline Chest Press
18:57 - Decline Chest Fly
19:45 - Lateral Raise Holds (Right)
20:50 - Lateral Raise Holds (Left)
21:55 - Lying Tricep Extension (Right)
23:03 - Lying Tricep Extension (Left)
24:07 - Round 2 (repeat)
BLOCK 4
30:40 - Alt Low Fly
31:17 - Incline Hex Press
32:05 - Alt Upright Row
32:40 - Alt Front Raises
33:30 - Overhead Tricep Extension
34:06 - Diamond Push Ups
34:54 - Round 2 (repeat)
CHEST PRESS TRI-SET FINISHER
39:05 - (a1 Neutral Grip) (a2 Regular Grip) (a3 Close Grip)
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Download the 6 Week Build Series Calendar & Guide Here - https://chrisedi.com/
👊 100+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#upperbodyworkout #6weekbuildseries #homeworkout #chestworkout
-----------------------------------------------------
Drop a comment below and let us know how you did with this chest, shoulders and triceps upper body dumbbell workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through our links we may receive a small commission, there is no extra charge to you. If you did, Thank you! we really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
2 سال پیش
در تاریخ 1401/10/20 منتشر شده
است.
5,328
بـار بازدید شده