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10 Minute Chest Dumbbell Workout (Without Bench) Get Massive Chest At Home
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⏱️ Duration: 10 minutes
💪 Exercises quantity: 10 (One round) (8-12 reps each exercise)
⏱️ Format: 1 exercise = 1 minute = 45 seconds work + 15 seconds rest
🤸♂️ Equipment: your body + dumbbells
📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds)
Week 4 ✅ Do It 6 Days a Week (2-4 rounds)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout
⏰ Timecodes ⏰
⚠️ Primary muscles worked are given in parentheses below
00:00 - 10 Minute Chest Dumbbell Workout Without Bench
00:17 - 1. Dumbbell Internal Rotation R (Pecs, Delts)
01:17 - 2. Dumbbell Internal Rotation L (Pecs, Delts)
02:17 - 3. Dumbbell Floor Hammer Press (Pecs, Triceps)
03:17 - 4. Dumbbell Floor Fly (Pecs, Biceps)
04:17 - 5. Dumbbell Single Arm Floor Press R (Pecs, Triceps)
05:17 - 6. Dumbbell Single Arm Floor Press L (Pecs, Triceps)
06:17 - 7. Dumbbell One Arm Floor Fly L (Pecs, Biceps)
07:17 - 8. Dumbbell One Arm Floor Fly R (Pecs, Biceps)
08:17 - 9. Dumbbell Pullover On Floor (Pecs, Triceps, Lats)
09:17 - 10. Deep Push-Up (Pecs, Triceps)
🔴 Please ‘like’ and subscribe to our channel, and click the ‘bell’ icon to get video updates.
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Disclaimer:
Some of the links used in the description will direct you to Amazon, as an Amazon Associate we earn from qualifying purchases at no additional cost to you.
Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
Your physician or health care provider may advise you not to begin this fitness program.
If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately.
Site offers health, fitness, and nutrition information and is intended for educational purposes only.
You should not rely on this information as a substitute for, or as a substitute for, professional medical advice, diagnosis, or treatment.
Whenever you have concerns or questions regarding your health, you should consult your doctor or other healthcare professional.
Do not disregard, delay, or avoid getting medical or health-related advice from your healthcare provider because of what you read on this website.
You use any information provided on this site at your own risk.
If you are in the United States and think you have a medical or health emergency, call 911 immediately or your health care provider.
If you find this content offensive, do not use this site.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
⚠️ Go to Amazon to buy these Best Sellers 👇
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
⏱️ Duration: 10 minutes
💪 Exercises quantity: 10 (One round) (8-12 reps each exercise)
⏱️ Format: 1 exercise = 1 minute = 45 seconds work + 15 seconds rest
🤸♂️ Equipment: your body + dumbbells
📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds)
Week 4 ✅ Do It 6 Days a Week (2-4 rounds)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout
⏰ Timecodes ⏰
⚠️ Primary muscles worked are given in parentheses below
00:00 - 10 Minute Chest Dumbbell Workout Without Bench
00:17 - 1. Dumbbell Internal Rotation R (Pecs, Delts)
01:17 - 2. Dumbbell Internal Rotation L (Pecs, Delts)
02:17 - 3. Dumbbell Floor Hammer Press (Pecs, Triceps)
03:17 - 4. Dumbbell Floor Fly (Pecs, Biceps)
04:17 - 5. Dumbbell Single Arm Floor Press R (Pecs, Triceps)
05:17 - 6. Dumbbell Single Arm Floor Press L (Pecs, Triceps)
06:17 - 7. Dumbbell One Arm Floor Fly L (Pecs, Biceps)
07:17 - 8. Dumbbell One Arm Floor Fly R (Pecs, Biceps)
08:17 - 9. Dumbbell Pullover On Floor (Pecs, Triceps, Lats)
09:17 - 10. Deep Push-Up (Pecs, Triceps)
🔴 Please ‘like’ and subscribe to our channel, and click the ‘bell’ icon to get video updates.
- - - - - - - - - - - - - - - - - - - - - -
Disclaimer:
Some of the links used in the description will direct you to Amazon, as an Amazon Associate we earn from qualifying purchases at no additional cost to you.
Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
Your physician or health care provider may advise you not to begin this fitness program.
If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately.
Site offers health, fitness, and nutrition information and is intended for educational purposes only.
You should not rely on this information as a substitute for, or as a substitute for, professional medical advice, diagnosis, or treatment.
Whenever you have concerns or questions regarding your health, you should consult your doctor or other healthcare professional.
Do not disregard, delay, or avoid getting medical or health-related advice from your healthcare provider because of what you read on this website.
You use any information provided on this site at your own risk.
If you are in the United States and think you have a medical or health emergency, call 911 immediately or your health care provider.
If you find this content offensive, do not use this site.
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