Workout Plans
The Ultimate 6-Week Home Workout  thumbnail
Thomas Barwick / Getty
Thomas Barwick / Getty

Day 3 : Chest and Back

Duration 60 min.
Equipment Yes

Exercise 1

Neutral-Grip Dumbbell Incline Bench Press You'll need: Dumbbells, Bench How to
Neutral-Grip Dumbbell Incline Bench Press thumbnail
2 sets
6-8 reps
90sec-2min rest
Perform 2 warmup sets before working sets.

Exercise 2

Dumbbell Bentover Row You'll need: Dumbbells How to
Dumbbell Bentover Row thumbnail
2 sets
6-8 reps
90sec-2min rest
Perform 2 warmup sets before working sets.

Exercise 3

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
6-8 reps
90sec-2min rest

Exercise 4

Dumbbell Straight-Arm Pullback
exercise image placeholder
2 sets
6-8 reps
90sec-2min rest

Exercise 5

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
3 sets
6-8 reps
90sec-2min rest
*Straight Arm

Exercise 6

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
2 sets
6-8 reps
90sec-2min rest

Exercise 7

Decline Dumbbell Flye You'll need: Dumbbells, Bench How to
Decline Dumbbell Flye thumbnail
3 sets
6-8 reps
90sec-2min rest

Exercise 8

Double Crunch You'll need: No Equipment How to
Double Crunch thumbnail
2 sets
12 reps
90sec-2min rest
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