Follow along my 30 min Chest and Arms dumbbell without with bench or without a bench. Options for both are including in this home workout. This is a great dumbbell Chest workout which also supersets arm exercises throughout. Hopefully the end of the workout you will have learned some new dumbbell chest exercises.

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12 WEEK DUMBBELL PLAN [ Ссылка ]
VIRTUAL STUDIO / MEMBERS AREA [ Ссылка ]

5MIN WARM UP [ Ссылка ]

EQUIPMENT NEEDED FOR THIS WORKOUT (I used 9kg/20lb + 17.5kg/39lb pairs)
- 2 pairs Dumbbells (heavy + light pair)
- Optional Adjustable Bench

GET KITTED OUT
UK Hex Dumbbells [ Ссылка ]
UK Adjustable Bench [ Ссылка ]

USA Hex Dumbbells [ Ссылка ]
USA Adjustable Bench [ Ссылка ]

INSTAGRAM [ Ссылка ]

THE WORKOUT
Section A | 30:20 | 3 Rounds
A1. Close Grip Floor or Bench Press
A2. Drag Curl
A3. Wide Floor or Bench Press
A4. Skull Crusher
A5. In Out Bicep Curl

Section A | 30:20| 3 Rounds
B1. Alternating Low High Fly
B2. Hammer Curl
B3. Behind Head Tricep Extension
B4. Preacher Curl
B5. Other Side
B6. Negative or Regular Push Ups

Timecodes
0:00 Intro
0:39 Chest and Arms Dumbbell Workout
32:25 Outro

Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.

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