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Chest and Back Workout: Build Muscle Mass

Jump to · 27 chapters

  1. 0:20 Dumbbell Chest Press with 40lb DBs
  2. 1:20 Dumbbell Chest Press with 50lb DBs
  3. 2:20 Dumbbell Chest Press with 60lb DBs
  4. 3:20 Dumbbell Flyes with 25lb DBs
  5. 4:20 Dumbbell Flyes with 30lb DBs
  6. 5:20 Dumbbell Flyes with 35lb DBs
  7. 6:20 Incline Dumbbell Press with 30lb DBs
  8. 7:20 Incline Dumbbell Press with 40lb DBs
  9. 8:20 Incline Dumbbell Press with 50lb DBs
  10. 9:20 Hammer Press with 30lb DBs
  11. 10:20 Hammer Press with 40lb DBs
  12. 11:20 Hammer Press with 50lb DBs
  13. 12:20 Bent Over Row Right Side with 30lb DBs
  14. 13:20 Bent Over Row Right Side with 40lb DBs
  15. 14:20 Bent Over Row Right Side with 50lb DBs
  16. 15:20 Bent Over Row Left Side with 30lb DBs
  17. 16:20 Bent Over Row Left Side with 40lb DBs
  18. 17:20 Bent Over Row Left Side with 50lb DBs
  19. 18:20 Bent Over Supine Row Right Side with 30lb DBs
  20. 19:20 Bent Over Supine Row Right Side with 40lb DBs
  21. 20:20 Bent Over Supine Row Right Side with 50lb DBs
  22. 21:20 Bent Over Supine Row Left Side with 30lb DBs
  23. 22:20 Bent Over Supine Row Left Side with 40lb DBs
  24. 23:20 Bent Over Supine Row Left Side with 50lb DBs
  25. 24:20 Landmine Rows with 40lb DB
  26. 25:20 Landmine Rows with 50lb DB
  27. 26:20 Landmine Rows with 60lb DB

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

304K views on YouTube · TIFF x DAN · April 2021

Chest presses and flyes, then rows for your back, in 30-second work intervals.

  • 27 min
  • Dumbbells
  • 16 moves

The workout

Workout · 30s work · 30s rest

2 rounds

  1. Chest Press
  1. Chest Press Set #3/3

3 rounds

  1. Dumbbell Flyes

3 rounds

  1. Incline Press
  1. Hammer Press

2 rounds

  1. Hammer Press Set #2/3

Workout · 30s each, no rest

  1. Bent Over Row · right side
  2. Eosu
  3. Bent Over Row · right side
  4. Reosu
  5. Bent Over Row · right side
  6. Rbosu

2 rounds

  1. Bent Over Row · left side
  2. Leosu
  1. Bent Over Row · left side
  2. Bosu
  3. Bent Over Supine Row · right side
  4. Leosu
  5. Bent Over Supine Row · right side
  6. Lbosu
  7. Bent Over Supine Row · right side
  1. Supine Row · left side
  2. Bosu
  3. Supine Row · left side
  4. Leosu
  5. Supine Row · left side
  6. Bosu

2 rounds

  1. Landmine Row
  2. Leosu
  1. Landmine Row

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