5

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

1

PUSH UP +  BEAR ROW

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

2

NARROW CHEST PRESS TO FLY

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

3

BIRD DOG  BACK ROW

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

4

REVERSE GRIP  ROW +  STANDING FLY

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

5

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!