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Extreme At-Home Chest and Back Dumbbell Workout

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Published on Aug 6, 2013

Get lean and ripped with THREE Turbulence Training workout programs for one ridiculously LOW price: http://www.turbulencetraining.com/mon...

Listen up! If you think you need a bench press or those hammer strength row machines at the big box gyms to sculpt a strong muscular chest and back, then you are WRONG. I'm going to show you 6 chest and back exercises that you can do at home and are going to help you burn fat, build muscle AND get you stronger.

Oh...and the best part about these 6 exercises are that you will only have to change the weight of your dumbbells once throughout the workout.

Alright so all these exercises are done superset style -- meaning you will be performing 2 exercises back-to-back with no rest in-between.

Here are the exercises:

1. Dumbbell Chest Press + Overhand Pullups (30-40 seconds/ exercise)

The first exercise you are going to do is a dumbbell chest press with a flat bench. You are going to do this exercise for 30-40 seconds and then immediately go into 30-40 seconds of overhand pull-ups.

After you finish your pull-ups, you will rest for 30-60 seconds and then go back into the next superset.

Note 1: Make sure you choose a weight that you can do 12-15 repetitions.

Note 2: If you can't do 40 seconds worth of pull-ups -- boost yourself up and slowly lower yourself down (5 second count). This will eccentrically load the muscles in your back and arms and allow you build strength faster so you can eventually do 40 seconds worth of continuous full range pull-ups.

Note 3: If you are looking to build muscle -- take less rest (30-40 seconds). If you want to build strength -- take longer rest (50-60 seconds).

You will do 4-5 sets of this superset and then move on to...

2. Incline Dumbbell Chest Press + One-Arm Dumbbell Row (8-10; 15-20 reps)

The second exercise superset you are going to do is a variation of the first dumbbell chest press that we just did but will be working both your anterior deltoid muscles (front shoulder) and your chest now.

By positioning the bench with a slight incline you are putting the chest at a mechanical disadvantage. Some of the weight is now being transferred to the front of your shoulders, which are much smaller muscles compared to your chest. For this reason you will do 8-10 reps rather than 12-15 since your muscles will fatigue faster.

You are going to do 30-40 seconds of inclined dumbbell chest presses and then with no rest go right into one-arm dumbbell rows.

Note: For the rows you will do higher reps because you'll be stronger for this exercise. You are going to aim for 15-20 reps of one-arm dumbbell rows for each arm. BONUS: with this exercise you are going to build forearm strength, upper-back strength and work your abs.

After you complete both exercises in this superset, rest for 30-60 seconds and then repeat these exercise supersets 2-3 more times for a total of 3-4 sets.

3. Dumbbell Chest Flys + Dumbbell Chest Supported Rows (12-15 reps)

NOTE: you have to lower the weight for these exercises so now is when you switch your dumbbells and drop the weight.

Dumbell chest flys are going to complement the first two pressing exercises really nicely and should finish your chest off giving you the ultimate chest workout.

For the dumbbell chest supported rows, you will first adjust your bench so it has a slight incline and then lie face down on the bench with your chest pressed against it. From this position you will hold the two dumbbells at 90 degrees to your body and similar to rows pull the weight towards your stomach in a rowing motion, while squeezing your shoulder blades together. This is great for working your rhomboids which are tough muscles to hit.

You'll do 12-15 reps of dumbbell chest flys, then with no rest go right into dumbbell chest supported rows for another 12-15 reps. After these you will rest for 30-60 seconds (depending on your goals) and then repeat the superset for a total of 2-4 sets.

BOOM! There you go - 6 exercises to hit your chest and back that are going to increase your strength, help you build lean muscle and burn fat.

If you want more workouts like this...

1. Hit the 'like' button to let me know.
2. Leave me a comment telling me what kind of workouts you'd like to see?

Get lean and ripped with THREE Turbulence Training workout programs for one ridiculously LOW price: http://www.turbulencetraining.com/mon...

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