30 minute Upper Body PUSH PULL Dumbbell STRENGTH Workout

Описание: In this 30 minute Upper Body PUSH PULL Dumbbell STRENGTH Workout we will be targeting mainly the Chest and Back muscles. Of Course as we know with the push and pull movements we are at the same time working the shoulder, biceps, triceps and the core muscles. In today's workout we will have 14x double-sets. We will be performing each movement for 45 seconds long and with 20 seconds rest in between.

In this workout I'm using my adjustable dumbbell set with the weights between 7,5 kg up to 25 kg depending on the exercise!

Please make sure to do a proper warming up before starting the workout:
   • Dynamic Stretch Full Body Warm Up | Warmin...  

Workout Detail:

1. 3x Count Dumbbell Chest Press
2. 3x Count Decline Push Up

3. One Arm Row (L)
4. One Arm Row (R)

5. Decline Dumbbell Chest Press
6. Pulse Push Up

7. 3x Count Paused One Arm Row (R)
8. 3x Count Paused One Arm Row (L)

9. Wide Parallel Dumbbell Chest Press
10. Dumbbell Fly

11. Dumbbell Pullover
12. Dumbbell Hover Press

13. Weighted Step Dips
14. Floor Dumbbell Chest Press

15. Leaned Isolated Double Side Rows
16. Kneeling Strict Alternating Dumbbell Rows

17. Standing dumbbell Overhead Press
18. Scorpion Push Ups

19. Single Arm Back Pull (L)
20. Single Arm Back Pull (R)

21. Low Paused Alternating Chest Press
22. Dumbbell Fly In & Out

23. Dumbbell Stiff Leg Deadlift To Shrugs
24. Dumbbell Landmine Row

25. Narrow Dumbbell Press
26. Fly Hover Down

27. Stiff Leg Deadlift To Upright Row
28. Bent Over Alternating Dumbbell Row

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