DUMBBELL EXERCISES

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Why train chest + back together?

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PUSH UP + BEAR ROW

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NARROW CHEST PRESS TO FLY

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BIRD DOG BACK ROW

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REVERSE GRIP ROW + STANDING FLY

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PUSH UP + BURPEE ROW

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Screenshot Workout

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TAP BELOW TO TRY THIS FULL 35-MINUTE CHEST + BACK WORKOUT AT HOME!

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DUMBBELL EXERCISES

TO BURN OUT YOUR CHEST AND BACK!

Why train chest + back together?

✅ Strengthens core muscles (improves balance, low back pain and assists with daily activities). ✅ Maximizes muscle building and calorie burn

PUSH UP + BEAR ROW

TARGETS: Chest, shoulders, triceps, back, abs + core. To Modify: Use a bench to add an incline.

NARROW CHEST PRESS TO FLY

TARGETS: Chest, shoulders and triceps. This combo move is 🔥 for the chest + shoulders!

BIRD DOG BACK ROW

TARGETS: Upper, mid and lower back muscles (entire erector spinae), biceps, glutes, hamstrings + abs!

REVERSE GRIP ROW + STANDING FLY

TARGETS: Both the lower back + upper back, biceps, chest, shoulders + core. Hitting the BACK + CHEST in one big movement!

PUSH UP + BURPEE ROW

TARGETS: Arms, chest, shoulders, triceps, back, biceps, abs and core. To Modify: Use a bench to add an incline.

Screenshot Workout

1. Push Up + Bear Row 2. Chest Press + Fly 3. Bird Dog Back Row 4. Reverse Grip Row + Standing Fly 5. Push Up + Burpee Row DO IT: 45 sec work, 15 sec rest x 3 sets!

TAP BELOW TO TRY THIS FULL 35-MINUTE CHEST + BACK WORKOUT AT HOME!

This Chest + Back Workout is DAY ONE of my FREE 2-Week HIIT Program!