Smoke Your Chest, Back and Abs While Burning Fat With This Simple Dumbbell Session

Edward Cooper, Andrew Tracey
·3-min read
Photo credit: LumiNola - Getty Images
Photo credit: LumiNola - Getty Images

From Men's Health

Ready to finish the week strong? We've got a treat in store for you in the form of a metabolically-infused bro session. In this workout, we'll be hitting your chest, back and abs with minimal kit.

We'll also be throwing in a core-blasting finisher to leave no muscle group untouched. Your task, should you accept it, is to clear enough space to do a press-up in, so grab a towel and get ready to put in the work. Here's what we've gone through so far:

WEEK ONE

Wednesday: Lower Body

WEEK TWO

Monday: Lower Body

Wednesday: Upper Body

Friday: Full Body

WEEK THREE

Monday: Upper-Body

By now, you should be familiar with the AMRAP format — as many rounds as possible — where you work your way through the exercises below as many times as possible as the 15-minute timer steadily ticks down to zero.

In this home workout, you'll be resting only as necessary to catch your breath between rounds. "Pay close attention to nailing your form and tempo on each muscle scorching rep, don’t be afraid to drop reps as the fatigue creeps up," explains Men's Health fitness editor Andrew Tracey.

Once the buzzer goes, take a short rest of four to five minutes, moving quickly onto your next EMOM session. Here, you're going to alternate between exercises each minute. In the first minute, rep out the mountain climbers, hit the press-ups in the second minute and grind through your rows in the third. Repeat for a total of four rounds for 12 minutes of work. You'll find the details below. Go well.

15 MINUTE REP BLOCK


A1. DB FLOOR PRESS x 5-10*

Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your sides. Pause before repeating.

A2. DUMBBELL ROW x 5 -10*

Stand up still holding your bells and bend your knees slightly, hinging at the hip so your upper body is almost parallel to the floor (A). Row both weights up towards your hips, keeping your core tight and your back flat (B). Lower the weights under control and repeat.

*If you only have one bell, perform all reps of a movement on one side, and alternate each round.

Rest for four to five minutes, then:

EMOM x 12 (Alternate minutes)

Min 1: 30 x Mountain Climber

Assume the top of a press-up position on your bells. From here, explosively bring one
knee towards your chest and then back out (A), keeping your back straight and hips low. Alternate legs (B) and aim for a fast, controlled rhythm.

Min 2: 20 x Push-ups on dumbbells

After your final mountain climber maintain your strong plank with your hands on the dumbbells. Your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head (A). Flex at the elbow, lowering your body, and pause as your chest touches the floor (B). Push up explosively.

Min 3: 15 x Renegade Row

Your push-ups may be dispatched but hold firm on those dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. That’s one rep. Alternate sides, focusing on maintaining a rigid plank throughout.

*If you only have one bell, perform all reps of a movement on one side, before switching to the other side, then move on to the next movement.

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