Chest & Arms

Exercise 1

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

40L Rest

Exercise 2

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

35L Rest

Exercise 3

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

25 Rest

Exercise 4

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

40L Rest

Exercise 5

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

25L Rest

Exercise 6

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

35L Rest

Exercise 7

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

15L Rest

Exercise 8

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

15L Rest

Exercise 9

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

15L Rest

Exercise 10

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

- Rest

Exercise 11

Bench Dips on Floor

Equipment: Bench, Full Gym

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3 Sets

12 Reps

- Rest

Exercise 12

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

25L Rest

Exercise 13

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 14

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 15

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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Exercise 16

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 17

Ring Inverted Row

Equipment: Full Gym, TRX Suspension

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Dumbbell Bench Press

Dumbbell Curl

Dumbbell Fly

Incline Dumbbell Press

Dumbbell Kickback

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Bent Arm Lateral Raise

Two Arm Dumbbell Front Raise

Scapula Dips

Bench Dips on Floor

Dumbbell Wrist Curl

Seated Zottman Curl

Dumbbell Skull Crusher

Flexor Incline Dumbbell Curls

Decline Dumbbell Triceps Extension

Ring Inverted Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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