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The 40-Minute Dumbbell Only Push-Pull Workout for Busy Professionals!

By Blue Star Nutraceuticals

Experience
Advanced (3+ years)
Time
47 minutes/day
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Flat Bench, Incline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This is The 40-Minute Dumbbell Only Push-Pull Workout for Busy Professionals!


Let’s get to it!


For this workout you’ll perform 6 exercises across three supersets.


A superset is simply where you perform two exercises back-to-back without any additional rest between them.


For the first superset you’ll perform 8 reps of each exercise using 70% of your 1-rep max.


This means if your max incline dumbbell press is 100Lb dumbbells, you’ll use 70Lb for this exercise.


For the second superset you’ll perform 12 reps of each exercise using 65% of your 1-rep max.


And for the third superset, you’ll perform 15 reps of each exercise, using 60% of your 1-rep max.


You’re allowed up to 60 seconds rest between supersets.


Your goal is to perform 4 rounds of the entire workout within 40-minutes. So push yourself and keep the pace high.


Be sure to let me know how long it takes you in the comments below.


As always, the complete workout is listed for you in the description below.


[Superset A]

Exercise #1: Incline Dumbbell Press

Exercise #2: Bent Over Dumbbell Rows


[Superset B]

Exercise #3: 1-Arm Dumbbell Press

Exercise #4: 1-Arm Dumbbell Row


[Superset C]

Exercise #5: Incline Dumbbell Flyes

Exercise #6: Chest Supported W-Raise


And that’s a wrap!

Show More

Media


Warm up for 5-10 minutes.

Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 8 reps, (rest 60s)
70% of your 1-rep max.
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
70% of your 1-rep max.
Show Alternative Exercises
Circuit
Single-Arm Dumbbell Bench Press demonstrationPlay Single-Arm Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
65% of your 1-rep max.
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 12 reps, (rest 60s)
65% of your 1-rep max.
Show Alternative Exercises
Circuit
Incline Dumbbell Flye demonstrationPlay Incline Dumbbell Flye demonstration
4 sets, 15 reps, (rest 60s)
60% of your 1-rep max.
Show Alternative Exercises
Incline W Raise demonstrationPlay Incline W Raise demonstration
4 sets, 15 reps, (rest 60s)
60% of your 1-rep max.
Show Alternative Exercises

Date Created: 2/7/2021, EST


Last Updated: 2/9/2021, EST

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