Revitalize your well-being! 🌟 Explore our website for personalized workouts, nutrition tips, and invigorating exercises. Start your journey to a healthier you now! 💪 workoutguru.fit/ - - - - - - - - - - - - - - - - - - - 👉 Follow along with us for a 10 Minute Chest Dumbbell Workout Without Bench, that will help increase your overall strength and endurance 💪
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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)
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Disclaimer:
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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.
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