Day 22: 40 Min Dumbbell PUSH WORKOUT [Chest, Triceps & Shoulders] // 6WS1

 


WORKOUT DETAILS ⏱️ Duration: 40 minute workout 🏋️ Equipment: Two sets of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // For all of you savages out there that want to keep your heart rate up during rest periods you can do high knees or mountain climbers. We'll take a 1 minute break between each round. After the three rounds have been completed then we'll move on to a 2 minute finisher that will test your will! Hang in there and give it all you got Exercises for this upper body dumbbell push workout: 0:20 Round 1 - Repeat 3X 1. Hollow Chest Press 2. Half Kneeling Shoulder Press R (kneel on R knee, press with R arm) 3. DB Wide Push Up 4. Half Kneeling Shoulder Press L (kneel on L knee, press with L arm) REST: 1 MINUTE 12:50 Round 2 - Repeat 3X 1. Tricep Press 2. 90 Lateral Raises 3. Overhead Tricep Press 4. Arnold Press REST: 1 MINUTE 25:20 Round 3 - Repeat 3X 1. Alt Pec Raise 2. L-Sit Shoulder Press 3. Flyes 4. Diamond Push Ups REST: 1 MINUTE 37:50 Finisher - 2 Minutes x6 Push Press x6 DB Push Ups x6 Tricep Kickbacks Continuous repeat for the duration




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