Home 7-Minute Dumbbell Chest Workout Routine
Tri-set:
- Dumbbell Flat Flyes on Floor 2 sets of 10-12 reps (no rest)
- Dumbbell Bench Press (Using the Same Weight as Used for Flyes) 2 sets to failure (no rest)
- Pushups With Feet on Raised Surface (like a sofa for example) 2 sets to failure (1 min rest)
Chest Workout Notes:
1) Train the chest twice a week.
2) There are many workout splits that you can use in order to train your chest. For more information on different training splits please take a look below:
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
3) If you have more time, you can add a third set to each of the chest exercises above. That would make the chest routine around 10 minutes in length.
4) If you only have 7 minute segments to train during the day, do not be afraid to split your routine up so that you can do your chest in the morning and the rest of the bodyparts throughout the day when you can squeeze them in.
