Train your back and chest in 25 minutes at home with a pair of dumbbells
Home workouts are often complicated unnecessarily by people when in fact the simplest exercises often work the best.
This workout takes 2 favourites and combines them in supersets to give your chest and back a huge stimulus.
The focus of this workout is primarily on the back with heavy floor rows.
By interrupting the rows with press-ups the back becomes more charged with the negative movement of the press-up. Then when you come back to the rows straight after you are able to row harder.
The workout in detail
Equipment
For this workout you’ll need one pair or a mixture of these
- Dumbbells
- Kettlebells
- Resistance Band
You could also potentially do this with a straight or EZ bar.
Workout Structure
This workout consists of Giant Sets, this means you do 4 sets in one big set. After each set of reps you change to the next exercise and so on until you’ve completed 4 sets. That block of 4 consistutes one working set.
For example you will complete the first set as follows
- Dumbbell Floor Row – 5 reps
- Pause Press Up – 5 reps
- Dumbbell Floor Row – 5 reps
- Pause Press Up – 5 reps
Go to Failure
Muscle is built from taking it to failure. This is why the last giant set of 20 is just a target.
You need to take the set to total failure which means doing 2 failure sets for each exercise WITHIN the last giant set.
It’s these types of tweaks that make home workouts challenging.
Train with me from your home
Ready for a 25 minute back blaster? Grab your weights and press play on the video to follow the workout along with me.
Want more from your home workouts?
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