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30-Minute Chest Workout: Day II

Exercises for Day II of the 30-Minute Dumbbell Chest Workout

Exercise 1a Pushup

Sets: 3 Reps: As many as possible Rest: 30 Seconds

 

 

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you—your body should form a straight line from your heels to your head [1]. Lower your body until your torso is about one inch off the floor [2] and then push yourself back up. That's one rep. After the first one or two sets, you may fi nd that you can't complete nearly as many pushups as you did in the first set. That's fine. Just do as many as you can and continue to alternate sets with the dumbbell

 

Exercise 1b Dumbbell Bench Press

Sets: 3 Reps: 1-3* Rest: 30 Seconds

*Choose a weight that would normally allow you six to eight reps but perform only 1-3 per set.

 

 

Grab a dumbbell in each hand and lie back against a flat bench, holding the weights to the sides of your chest [1]. Press the dumbbells straight overhead [2] and then lower them back to the starting position. That's one rep.

  

Exercise 2 Lat Pull Down

Sets: 3 Reps: 8-10 Rest: 60 Seconds

 

Sit at a lat-pulldown station and grab the handle with an outside shoulder-width grip [1]. Pull the bar down to your collarbone [2], then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

 

Exercise 3 Leg Press

Sets: 3 Reps: 8-10 Rest: 60 Seconds

leg exercises for muscle growth

 

 

In the leg-press machine, keep your knees straight, press your feet into the foot plate, and remove the locking mechanism. Bend your knees 90 degrees [1] and then press the weight back up [2]. That's one rep.

 

Exercise 4 Barbell Shoulder Press

Sets: 3 Reps: 8-10 Rest: 60 Seconds

 

 

Hold a barbell at shoulder level [1] and press it straight overhead [2]. (Be careful not to push the bar out in front of you as you press.) Lower it back to the starting position. That's one rep.

 

Exercise 5 Dumbbell Curl

Sets: 3 Reps: 8-10 Rest: 60 Seconds

 

 

Stand tall, holding a dumbbell in each hand [1]. Keeping your elbows locked against your sides, lift the weights until your elbows are fully bent [2]. Reverse the motion to return to the starting position. That's one rep.

 

Exercise 6 Dip

Sets: 3 Reps: 8-10 Rest: 60 Seconds

 

 

Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you're suspended over the bars [1]. Now bend your elbows and lower your body until your upper arms are nearly parallel to the floor [2]. Reverse the motion to return to the starting position. That's one rep.

 

Exercise 7 Seated Calf Raise

Sets: 1 Reps: 8-10 Rest: 60 Seconds

leg exercises for muscle growth

 

 

Use a seated-calf-raise machine as shown here or sit on a bench with a pair of dumbbells on your knees and your feet on a box or step. Lower your heels until you feel a full stretch in your calves [1], hold for a few seconds, and then press your feet into the step, and raise your heels as high as possible [2]. That's one rep.

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