30 min CHEST AND ARMS DUMBBELL WORKOUT with or without bench

Follow along my 30 min Chest and Arms dumbbell without with bench or without a bench. Options for both are including in this home workout. This is a great dumbbell Chest workout which also supersets arm exercises throughout. Hopefully the end of the workout you will have learned some new dumbbell chest exercises.

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EQUIPMENT NEEDED FOR THIS WORKOUT (I used 9kg/20lb + 17.5kg/39lb pairs)
- 2 pairs Dumbbells (heavy + light pair)
- Optional Adjustable Bench

THE WORKOUT
Section A | 30:20 | 3 Rounds
A1. Close Grip Floor or Bench Press
A2. Drag Curl
A3. Wide Floor or Bench Press
A4. Skull Crusher
A5. In Out Bicep Curl

Section A | 30:20| 3 Rounds
B1. Alternating Low High Fly
B2. Hammer Curl
B3. Behind Head Tricep Extension
B4. Preacher Curl
B5. Other Side
B6. Negative or Regular Push Ups

Timecodes
0:00 Intro
0:39 Chest and Arms Dumbbell Workout
32:25 Outro

Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.

[patrickkeller]

Great workout, I used an exercise ball and dumbbells instead of a bench and it worked great. I am a 58 year old broken down, retired firefighter, paramedic from South Florida.! 🙌🏻

[jcjrfilms]

I'm working as an actor in a production of "Rocky Horror Show" and I'm playing Rocky (the muscle man). I have little gym experience and I definitely don't have the body for it, but this workout is saving me and getting my body right for the show. Thank you! Cheers!

[MauriceFMartin]

Been using this for a month. Excellent workout. Continues to kick my butt and produce results

[rasconoxn]

Im glad i found you, i have the weights and bench at home and its better to do with you than alone by myself. Thanks for motivating us.

[iSoWavie]

Omgeeee just did my first full workout with you wowwww first I’m proud I completed it with max effort 2nd I see where I’m really at with weights as I had to drop down a bit to still get that pump in but not kill my endurance with heavier weight 3rd I can’t believe I’m just now finding your channel I’m def gone tap in with all your workouts and you’ve truly earned a true sub thanks my bro until the next set of gains btw your workout playlist is a vibe and I’m an artist originally from Dayton, OH now residing in Los Angeles bless up bro

[aquana]

Checking in from Hungary! I loved the hell out of this workout - none of the stupid scrambling a lot of other trainers do just to get from position A to B because your breaks aren't ridiculously short, but not overly long so I actually get some decent work in. I'll check your other stuff out soon because I smell a possible sub... 😁

[andyisdandy]

Definitely subscribed! This workout was it bro! Keep it up from Chicago

[leonmerry]

Hey Tom from the uk here… about to attempt your workout for the first time tonight il keep u in the loop see you on the flip side

[Kaitochan]

New here from the Philippines. Achv peak is my go-to for dumbbell home workouts and I'm very thrilled to have found your channel for a variety of new workout routines. Thank you!

[helenacoulson]

I follow your workouts at hotel gym when I am away from home. Thankyou so much.

[LwaziMbele-yqyg]

Enjoyed this mornings workout. Cheers from South Africa

[joelklein]

Thank you from New York City! I really like the variety of exercises. And your explanations are very helpful.

[daniduke]

I love all your workouts!!! Dani from Idaho

[meowcatboom]

I enjoyed that, thanks Tom. From Perth, Australia.

[brickalry]

This routine has been amazing for me over the past 4 months. Thank you so much Tom you have been extremely helpful

[kaiross]

right I tried this workout I'm 13 I'm chubby cheeks and got man t1tes I know im being a bit honest but personally this video gives you a burn but the push up bit I do wall push ups but overall 10/10 workout very good pump I will be back

[robbie]

Hello from South Texas!!! This 30 minute workout, feels like an hour workout! Great challenge for me!

[tanyaoquinn]

Tanya from USA. Loved the workout. I am so subscribing.

[violetball]

Hi Tom, I enjoyed your workout.
Thanks
Violet from Australia.

[matthiasd.]

A very cool workout! The exercises are well coordinated and it's fun! More of this please 💪🏻 Thank you, greetings from Berlin ✌🏻