Do you want a brutal bodyweight and dumbbell chest workout? Are you sure? Okay, you asked for it.
This consists of four exercises, one of them is a superset, but you will be completely destroyed after finishing it. The workout was designed by the guru of bodybuilding Dr Mike Israetel.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, made a video with what he called a brutal bodyweight and dumbbell chest workout.
In the workout, he had Rob Ellwart show all the moves. This workout will be targeting your chest, delts and biceps. Let’s get to it.
Brutal Bodyweight And Dumbbell Chest Workout
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 5 | 10-20 |
| Deficit Push-Ups | 5 | 10-20 |
| Lateral Raise -> Upright Row | 5 | 10-20 |
| Cable Curl | Drop Set – 5-6 sets | Start Between 15-20 rep |
For the incline dumbbell press, make a big pause at the bottom of the movement to get a big stretch and tension on your pecs.
For the deficit push-ups, you can use a few weight plates. This exercise comes second because you should be fatigued from the previous one which will go hand-in-hand to target your chest fully. Normally people could do sets of 30 push-ups like this, but not if you’re already tired from the previous exercise.
The delt exercise is a superset with dumbbells and a cable machine for the upright row with a pause at the top and slow descent.
Lastly, for the biceps, you will do a drop set of the cable curl. The first set should be done in the range of 15-20 reps. Lower the weight by 10 pounds and continue doing sets until failure. Do this for 5-6 sets in total.
If you want to see the video of this brutal bodyweight and dumbbell chest workout, click down below.
VIDEO – Brutal Bodyweight And Dumbbell Chest Workout
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Image Sources
- Strong athlete: Deepkhicher on Pixabay