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Outdoor Chest and Triceps Workout with some Abs

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
79 minutes/day
Good for
Build Muscle, Fat Loss, Increase Stamina, Lose Weight
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This is a workout that focuses on using light dumbbells, TRX, resistance bands, and bodyweight to get a good pump for your chest and triceps. There is an ab circuit as well. This has you rotating through exercises to get the heart pumping.

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Day 1

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Circuit
Dumbbell Floor Fly demonstrationPlay Dumbbell Floor Fly demonstration
1A. Dumbbell Floor Fly
4 sets, 8 - 10 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Decline Dumbbell Floor Press demonstrationPlay Decline Dumbbell Floor Press demonstration
1B. Decline Dumbbell Floor Press
4 sets, 8 - 10 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
1C. Dumbbell Floor Press
4 sets, 8 - 10 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Dumbbell Tricep Kickback▶
1D. Bent Over Dumbbell Tricep Kickback
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Suspension Chest Press demonstrationPlay Suspension Chest Press demonstration
2A. Suspension Chest Press
4 sets, 8 - 10 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Feet-Elevated TRX Push-Up demonstrationPlay Feet-Elevated TRX Push-Up demonstration
2B. Feet-Elevated TRX Push-Up
4 sets, 8 - 10 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspended Triceps Press demonstrationPlay Suspended Triceps Press demonstration
2C. Suspended Triceps Press
4 sets, 8 - 10 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspended Triceps Dip demonstrationPlay Suspended Triceps Dip demonstration
2D. Suspended Triceps Dip
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Russian Twist (on Floor) demonstrationPlay Dumbbell Russian Twist (on Floor) demonstration
3A. Dumbbell Russian Twist (on Floor)
4 sets, 10 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Half-Turkish Getup using Dumbbell demonstrationPlay Half-Turkish Getup using Dumbbell demonstration
3B. Half-Turkish Getup using Dumbbell
4 sets, 3 - 5 reps, (rest 60s)
Left Side
Time between exercises: 10s
Show Alternative Exercises
Half-Turkish Getup using Dumbbell demonstrationPlay Half-Turkish Getup using Dumbbell demonstration
3C. Half-Turkish Getup using Dumbbell
4 sets, 3 - 5 reps, (rest 60s)
Right Side
Time between exercises: 10s
Show Alternative Exercises
Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
3D. Running Man Sit Up
4 sets, 10 reps, (rest 60s)
10 reps each side
Show Alternative Exercises

Date Created: 6/24/2020, EDT


Last Updated: 7/12/2021, EDT

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