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Outdoor Chest and Triceps Workout with some Abs

By Alex Meyers

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

79 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Increase Stamina (Male)
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 thro

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Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

79 minutes

Genders

Male

Days per week

1 day

Goals

Build Muscle (Male)
Fat Loss (Male)
Increase Stamina (Male)
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 thro

Show More

Equipment

Bodyweight, Dumbbell, Suspension (TRX)

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1A. Dumbbell Floor Fly
Dumbbell Floor Fly
4 sets8 - 10 reps60s
Time between exercises: 10s
1B. Decline Dumbbell Floor Press
Decline Dumbbell Floor Press
4 sets8 - 10 reps60s
Time between exercises: 10s
1C. Dumbbell Floor Press
Dumbbell Floor Press
4 sets8 - 10 reps60s
Time between exercises: 10s
1D. Bent Over Dumbbell Tricep Kickback
Bent Over Dumbbell Tricep Kickback
4 sets8 - 10 reps60s
2A. Suspension Chest Press4 sets8 - 10 reps60s
Time between exercises: 10s
2B. Feet-Elevated TRX Push-Up
Feet-Elevated TRX Push-Up
4 sets8 - 10 reps60s
Time between exercises: 10s
2C. Suspended Triceps Press4 sets8 - 10 reps60s
Time between exercises: 10s
2D. Suspended Triceps Dip4 sets8 - 10 reps60s
3A. Dumbbell Russian Twist (on Floor)
Dumbbell Russian Twist (on Floor)
4 sets10 reps60s
Time between exercises: 10s
3B. Half-Turkish Getup using Dumbbell
Half-Turkish Getup using Dumbbell
4 sets3 - 5 reps60s
Left SideTime between exercises: 10s
3C. Half-Turkish Getup using Dumbbell
Half-Turkish Getup using Dumbbell
4 sets3 - 5 reps60s
Right SideTime between exercises: 10s
3D. Running Man Sit Up4 sets10 reps60s
10 reps each side

Date Created: 6/25/20, 1:53 AM


Last Updated: 8/17/20, 4:38 PM

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