Hypertrophy Workout: Biceps and Chest (Dumbbells + Bodyweight)
🔥 Hypertrophy Workout: Biceps & Chest (Dumbbells + Bodyweight)
Hypertrophy training for biceps and chest using dumbbells and body weight , structured to last a maximum of 45 minutes . The training follows the principle of progressive overload , focusing on time under tension (TUT) , ideal for muscle growth.
📌 Duration: 45 minutes
📌 Method: Supersets (chest + biceps)
📌 Equipment: Dumbbells + body weight
📌 Rest: 30-45 sec between exercises / 90 sec between sets
📌 Cadence (TUT): 3-1-1-0 (3 sec down, 1 sec pause, 1 sec up, 0 sec contraction)
📌 Time per exercise: 40 to 45 sec.
🔴 BLOCK 1 - Chest & Biceps (Superset)
🔹 Decline push-ups (feet elevated) – 45 sec.
🔹 Alternating dumbbell bicep curl – 45 sec.
✅ Series: 3 to 4
⏸ Rest between sets: 90 sec.
🟢 BLOCK 2 - Chest & Biceps (Superset)
🔹 Dumbbell chest press – 40 sec.
🔹 Dumbbell hammer curl – 40 sec.
✅ Series: 3 to 4
⏸ Rest between sets: 90 sec.
🔵 BLOCK 3 - Chest & Biceps (Superset)
🔹 Dumbbell flyes – 45 sec.
🔹 Concentration curl (seated) – 45 sec.
✅ Series: 3
⏸ Rest between sets: 90 sec.
🟣 FINAL BLOCK - Drop Set to Failure
🔹 Traditional push-ups – to failure (min. 45 sec.)
🔹 Dumbbell Bicep Curl (reduced weight) – to failure (min. 45 sec.)
✅ Sets: 1 (no rest between exercises)
💡 Tips for Maximum Efficiency:
✔ Use an interval timer (e.g. Interval Timer, Tabata Timer ) to control the times of each exercise and rest.
✔ Maintain a slow cadence to maximize muscle tension .
✔ Progressively increase the dumbbell load or work time over the weeks.
✔ If the workout is too long, reduce it to 3 sets per block .
This plan guarantees an efficient stimulus for hypertrophy , with an ideal balance between volume, intensity and rest .
🟣 Hypertrophy Training: Other muscle groups
- Hypertrophy Workout: Biceps and Chest (Dumbbells + Bodyweight)
- Hypertrophy Training: Back and Triceps (Dumbbells + Bodyweight)
- Hypertrophy Workout: Legs (Dumbbells + Bodyweight)
Read more nutrition and training tips at our blog . Try it out and share your versions with us on social media!
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