Quick Training Routine for Chest, Back and Shoulders

In this article, I will present a routine of exercises to do at home with minimal equipment as you just need a couple of dumbbells and disks and a safe and spacious enough place to perform the workout. The routine takes no more than 20 minutes and serves to tone chest, back and deltoids. If you want to perform a more complex and thorough training, you should go to a gym, but if you want a quick tap to major, there is nothing better than this quick routine for muscle groups.

 

1 – Chest

 

I – Flat Bench Dumbbell Press

 

Lie on a flat bench, take the dumbbells for weight you can handle, go up without locking the elbows down until it stops at the bottom.Try to control movement throughout the set; exhale when you force up the dumbbells and inhale when down.

 

·         1 Set x 15 repetitions

·         3 Sets x 10-12 reps each

 

II – Flat Open

 

On a flat bench, making cufflinks, place them on your chest and extend your arms.Now open arms and controllably move them sideways, describing a natural range of motion.Stop it when your arms are parallel to the floor.Without bending your elbows, get back to the original position.

 

·         1 Set x 15 repetitions

·         3 Sets x 10-12 reps each

 

2 – Back

 

I – Dumbbell Row

 

On a flat bench, have you right leg at the bench’s edge and bend over legs very slightly which must be separated at shoulder width. Since the knee raises the dumbbells to the lower abdominal area, controllably lower them.

 

·         1 Set x 15 repetitions

·         3 Sets x 10-12 reps each

 

II –Saw

 

It supports the opposite side of the body that you are working on a step.Place your arm with dumbbell on the side to work, raise the arm until it is parallel to the torso and lower controllably.

 

·         1 Set x 15 repetitions

·         3 Sets x 10-12 reps each

 

3 – Shoulders

 

I – Dumbbell Shoulder Press

 

Sit on a bench or chair, take dumbbells and elevate above your shoulders without locking elbows and low controllably.As part of the chest, inhale and exhale when lowering down.

 

·         1 Set x 15 repetitions

·         3 Sets x 10-12 reps each

 

II – Side Flights

 

Standing or sitting, place the dumbbells at your sides.You raise them in an arc of lateral movement until you reach shoulder height.Do not swing the body;if you need to, you are probably using too much weight.Lower the dumbbells with control.When descending, try not to drop the dumbbells; you must be in control of movement across the bow and do not let gravity do its job.

 

·         1 Set x 15 repetitions

·         3 Sets x 10-12 reps each

 

4 – Full Routine

 

i – Chest

 

·         Pectoral Stretch

·         Flat Bench Press Dumbbell

·         Flat open

·         ChestStretches

 

ii – Back

 

·         Back Stretches

·         Dumbbell Rows

·         Handsaw

·         Back Stretches

 

iii – Shoulders

 

·         Shoulder Stretches

·         Dumbbell Shoulder Press

·         Side Flights

·         Shoulder Stretches

 

Important Points

 

·         Rest between exercises is to be 1-2 minutes.

·         Rest between sets is to be 45 seconds to 1 minute.

·         Drink water while training.

·         Do not do exercises without prior or subsequent stretching.

·         Do not carry too much weight.

·         Perform the exercises strictly.

·         Ben Pukulski author of Mi40x Review says – You can perform this routine up to 3 times a week, although ideally you begin to vary the exercises in the third or fourth week to keep your body fit.