Chest

Dumbbell focused

Warm-UpWeightsCardio

Dumbbell Bench Press

ChestDumbbells

3 × 8–12

sets × reps

Incline Dumbbell Press

Upper ChestDumbbells

3 × 8–12

sets × reps

Dumbbell Chest Fly

ChestDumbbells

3 × 10–12

sets × reps

Dumbbell Squeeze Press

Inner ChestDumbbells

3 × 10–12

sets × reps

Dumbbell Pullover

Chest & LatissimusDumbbells

3 × 10–12

sets × reps

Cardio