THE ULTIMATE 6-

WEEK HOME WORKOUT

60 MIN.
8 YES

ROUTINE
CHEST AND BACK
EXERCISE E Q U I P M E N TS E T S R E P S R E ST

90
NEUTRAL-GRIP sec
DUMBBELL Bench,
2
6-
-
INCLINE BENCH Dumbbells 8
2m
PRESS in

Perform 2 warmup sets before working

sets.

90
sec
DUMBBELL Dumbbells
2
6-
-
BENTOVER ROW 8
2m
in

Perform 2 warmup sets before working

sets.

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-6-week-home-workout-day-3/ 13/10/2024, 13 22
Page 1 of 2
:
 90
sec
DUMBBELL Bench,
3
6-
-
BENCH PRESS Dumbbells 8
2m
in

90
DUMBBELL 6-
sec
STRAIGHT-ARM 2
8
-
PULLBACK 2m
in

90
sec
DUMBBELL Bench,
3
6-
-
PULLOVER Dumbbells 8
2m
in

*Straight Arm

90
sec
DUMBBELL Dumbbells
2
6-
-
SHRUG 8
2m
in

90
DECLINE Bench, 6-
sec
DUMBBELL 3
Dumbbells 8
-
FLYE 2m
in

90
sec
DOUBLE No
2 12 -
CRUNCH Equipment
2m
in

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-6-week-home-workout-day-3/ 13/10/2024, 13 22
Page 2 of 2
: