Build muscle and strengthen your arms, chest and back in one workout. All you need is a set of dumbbells to hit all three of these muscle groups at once. Give it a try and you’ll notice definition in no time.

*The rate of perceived exertion (RPE), is a means to measure and track your activity intensity level. On the RPE scale, 1 represents a very light effort, while 10 represents being unable to do another rep. Your rate of perceived exertion should be at a 7 throughout the duration of this workout. That means that you do at least 2 or 3 more reps at the end of every set.

**The guiding tempo for this workout is eccentric (negative) phase, pause, concentric phase and pause. To learn more about tempo, click here.

Floor presses: 3 sets of 8 reps at a 3-1-1-1 tempo with a 1.5 minute rest in between each set

  • Begin laying on your back on a yoga mat holding a dumbbell in each hand
  • Bend your knees and plant the soles of your feet on the yoga mat directly below your glutes
  • Engage your core, and turn your palms inward before extending both arms and simultaneously pressing both dumbbells upward
  • Pause briefly before bending your elbows and lowering the weight back down to the starting position for one rep

Single-arm rows (supported by bench): 2 sets of 10 reps at a 2-0-1-0 tempo with a minute rest in between each set

  • Start by holding a dumbbell in your left hand, while placing your right knee and outstretched right hand on a sturdy thigh-high platform or bench
  • Bend forward until your back is parallel to the floor, maintaining a natural flat posture with your back throughout the entire exercise
  • Engage your core muscles throughout the duration of this exercise and keep your neck in a neutral position
  • Initiate the rowing motion by squeezing your shoulder muscles and driving your left elbow up towards your shoulder blade
  • As you pull the dumbbell upward, be sure to keep your torso still while you squeeze your back muscles
  • At its highest point, the dumbbell should touch your lower chest with the upper arm at the midline of your body
  • Slowly lower the dumbbell back to the starting position for one rep
  • Complete the exercise on the opposite arm for the designated amount of reps

Pull-overs: 3 sets of 12 reps at a 2-0-1-0 tempo with a minute rest in between each set

  • Begin laying on a bench with both feet planted on the floor
  • Grasp a single dumbbell between your thumb and index finger with both hands
  • Extend your arms and lift the dumbbell overhead
  • Slowly drop the dumbbell back behind your head in a controlled manner
  • Pause briefly before lifting the dumbbell upward to the starting position for one rep

Pectoral flies: 3 sets of 12 reps at a 2-0-1-0 tempo with a minute rest in between each set

  • Begin laying on a bench with both feet planked on the floor
  • Grasp a dumbbell with each hand and twist your wrist so they are pointing inward towards one another
  • Extend your arms and drop the dumbbells out to each side until you form a “T” shape with your torso and arms
  • Without locking your elbows, keep your arms straight as you lift the dumbbells upward until they are almost touching above your chest
  • Pause briefly before lowering the dumbbells back down to the starting position for one rep

Hammer curls: 3 sets of 12 reps at a 2-0-1-0 tempo with a minute rest in between each set

  • Begin sitting on an inclined bench with your knees bent and your feet planted firmly on the floor
  • Hold a lightly weighted dumbbell in each hand, arms extended at your sides and wrists turned inward towards your torso
  • Without moving your bicep, bend your elbow and lift your hand and forearm upward towards your chest
  • Your wrist should remain turned inward towards your torso throughout the duration of this movement
  • Pause briefly at the top of this movement before lowering the weight back to the starting position for one rep

Laying tricep extensions: 3 sets of 12 reps at a 2-0-1-0 tempo with a minute rest in between each set

  • Begin laying on your back on a yoga mat holding a dumbbell in each hand
  • Bend your knees and plant the soles of your feet on the yoga mat directly below your glutes
  • Engage your core and turn your palms inward before slowly bending your elbows to lower your forearms
  • Stop when your forearms form a 90-degree angle with your bicep
  • Pause briefly before extending your arms and raising the weight back to the starting position for one rep