Outdoor Chest and Triceps Workout with some Abs

By Alex Meyers

	Advanced (3+ years)
	36 minutes/day
	Build Muscle, Fat Loss, Lose Weight, Increase Stamina
	2 x Dumbbell, Suspension (TRX), 1 x Dumbbell, Bodyweight Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Floor Fly	4 rounds	8-10 reps	10s
1B.Decline Dumbbell Floor Press	4 rounds	8-10 reps	10s
1C.Dumbbell Floor Press	4 rounds	8-10 reps	10s
1D.Bent Over Dumbbell Tricep Kickback	4 rounds	8-10 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Suspension Chest Press	4 rounds	8-10 reps	10s
2B.Feet-Elevated TRX Push-Up	4 rounds	8-10 reps	10s
2C.Suspended Triceps Press	4 rounds	8-10 reps	10s
2D.Suspended Triceps Dip	4 rounds	8-10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Russian Twist (on Floor)	4 rounds	10 reps	10s
3B.Half-Turkish Getup using Dumbbell See Exercise Notes	4 rounds	3-5 reps	10s
3C.Half-Turkish Getup using Dumbbell See Exercise Notes	4 rounds	3-5 reps	10s
3D.Sprinter Sit up See Exercise Notes	4 rounds	10 reps	60s

Date Created: 6/25/2020, UTC

Last Updated: 7/12/2021, UTC

Similar Workouts

Outdoor Limited Equipment Circuit Training 2
Alex Meyers
GoalsAthletic Performance, Fat Loss, Lose Weight, Tone Body, Increase Stamina
ExperienceAdvanced (3+ years)
Time45 minutes
Workout TypeFull Body
Days Per Week1
Equipment2 x Dumbbell, Suspension (TRX), Bodyweight
4 Day Dumbbell Circuit Training
Alex Meyers
GoalsAthletic Performance, Fat Loss, Gain Strength, Increase Stamina
ExperienceIntermediate (2-3 years)
Time50 minutes
Workout TypeMuscle Group Split
Days Per Week4
Equipment2 x Dumbbell, Bodyweight, Flat Bench, 1 x Dumbbell, Loop Bands
Full Body Circuit Training F
Myworkouts
GoalsBuild Muscle, Gain Strength, Increase Stamina
ExperienceAdvanced (3+ years)
Time62 minutes
Workout TypeFull Body
Days Per Week1
EquipmentEZ Bar, Flat Bench, Suspension (TRX), Bodyweight, 1 x Kettlebell, 2 x Dumbbell, Barbell, Weight Plate, 1 x Dumbbell
Full Body Blast (5-Day) V3.0
Chris Stone
GoalsBuild Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time46 minutes
Workout TypeFull Body
Days Per Week5
Equipment2 x Dumbbell, Box, Bodyweight, Suspension (TRX), Medicine Ball, 1 x Dumbbell, Pull up bar, Flat Bench
The Perfect Pair: Dumbbell Only Full Body Fat Burning Ft. David Morin
Blue Star Nutraceuticals
GoalsBodybuilding, Build Muscle, Tone Body, Fat Loss
ExperienceAdvanced (3+ years)
Time15 minutes
Workout TypeFull Body
Days Per Week1
Equipment1 x Dumbbell, 2 x Dumbbell, Flat Bench
Bodyweight and Light Dumbbell Full Body Superset training
Alex Meyers
GoalsFat Loss, Gain Strength, Increase Stamina, Lose Weight
ExperienceIntermediate (2-3 years)
Time34 minutes
Workout TypeFull Body
Days Per Week3
EquipmentBodyweight, 2 x Dumbbell, 1 x Dumbbell, Flat Bench, Chair

See More Similar Workouts

More Workouts by Alex Meyers

See More More Workouts by Alex Meyers

More workouts like this

Men's Build Muscle, Men's Fat Loss, Men's Increase Stamina

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan