Chest and Triceps Intense Strength Workout :Dumbbells Only.

Chest and Triceps Intense Strength Workout :Dumbbells Only.

1-Warm up(20s)
-Shoulder rotation
-Rotator cuff stretch
-Arm circles
-Front reach+ chest stretch
-Side bend
-twist
-Sky reach to toe touch
-Walkdown
-Half push up +child pose
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Chest and Triceps Strength Routine:
In this routine we're doing AB,AB,AB format, 3-4 sets ,10-15 reps
start with light weight then go to a heavier ,challenge yourself until the end.

A-Incline Dumbbell Fly
B-Dumbbell Floor Press (close grip)

A-Chest press (op:in the floor)
B-Triceps kickback

A-Triceps dips (lean forward to involve the chest)
B-Overhead triceps extensions

Burnout:
-Do push-ups until failure
-Do triceps dip until failure


Cool down (30s)
-Triceps stretch
-Chest stretch(use a wall)
-Arm cross stretch
-Downward dog
-Cobra
-Child pose
-Torso stretch

That's it ,this routine helps you develop a strong lean chest and a croissant-like triceps,
Please feed me back with your suggestions and opinions ,i'll be glad to hear that ,thanks.