Try This Dumbbell Workout For Chest, Back and Arm Gains

Circuit training is one of the best ways to get a quick yet effective workout in that really challenges your body and saves you a lot of time. This workout only requires a pair of dumbbells, or kettlebells if you prefer, and will be over in 20 minutes.

 

In this workout, you’re going to be working in an AMRAP (as many reps as possible) format. You’ll need to work your way through the exercises as many times as possible, resting only when necessary to maintain good form.

 

Keep track of your reps and aim to beat it the next time you try this workout to keep yourself challenged!

 

  1. Renegade Row x 10 reps (each side)

 

Drop into a strong plank with one hand on your dumbbell. Shifting your weight onto your left hand, row the right dumbbell towards your hip. Pause briefly, then lower back to the ground, repeat on the opposite side for a total of 10 reps.

 

  1. Press-Up on Dumbbell x 10 reps

 

After your last row, remain in your plank position with hands on your bells. With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor. Push back up explosively until your elbows are fully extended.

 

  1. Bent Over Row x 10 reps

 

Hop up, keeping a firm grip of the dumbbells, stand up tall- hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins. Maintaining a flat back, row both dumbbells towards your torso, squeeze your shoulder blades together and lower under control to the start.

 

  1. Push Press x 10 reps

 

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. Dip at the knees and use your legs to help press your dumbbells overhead. Lower under control to the ground.

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