Monday - Chest and Back

9 min

6 exercises

Incline Dumbbell Bench Chest Press

4 sets

8 reps

Dumbbell Incline Bench Rows

3 sets

10 reps

Single Arm Chest Press

3 sets

10 reps

Single Arm Dumbbell Bench Rows

3 sets

10 reps

Pull-ups

4 sets

8 reps

Triceps Dips

4 sets

12 secs

This Monday - Chest and Back 9 min gym workout plan effectively targets your arms, back and chest. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Monday - Chest and Back

9 min

6 exercises

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Incline Dumbbell Bench Chest Press

4 sets

8 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench so the back rest is at about a 45 degree angle.
Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
Hold for a count of one
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
Sit on the bench placing your back firmly against the backrest.
Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
As you inhale, lower the barbell slowly until it touches your upper chest.
Hold for a count of one while squeezing your chest muscles.
Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

Dumbbell Incline Bench Rows

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Middle Back / Lats

Secondary:

Biceps, Forearms, Shoulders

Lean forward into an incline bench
Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
Your arms should be fully extended and hanging straight down. This is the start position.
Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
Hold and squeeze your shoulder and back muscles.
Return to the start position in a slow, controlled movement.
Repeat.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Primary muscle group(s):

Lower Back

Secondary:

Biceps, Shoulders, Upper Back & Lower Traps

Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
Lean forward, keeping your back straight and grip the V-bar handles with both hands.
Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
Your back should be slightly arched, with your chest should be pushed out. This is the start position.
Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
Hold for a count of one.
Inhale as you return to the start position in a smooth movement.
Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:

Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Single Arm Chest Press

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Sit on the front of a flat bench. Hold a dumbbell with both hands. Keep your core tight and back flat as you slowly lie back on the bench.
Brace your core and turn your left arm out with the dumbbell. Place your other hand on your core. Your upper left arm should be parallel with the floor.
Push the dumbbell above you, in line with your chest. Keep a slight bend in the elbow.
Slowly lower back to the starting position and repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Triceps

Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Single Arm Dumbbell Bench Rows

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.

This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:

Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Pull-ups

4 sets

8 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Biceps, Forearms, Shoulders

Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

Triceps Dips

4 sets

12 secs

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Chest, Forearms, Shoulders

Standing between the bars of a dip station, grip the bars with an overhand grip,keeping your elbows tucked in close to your body.
Allow your body weigh to hang so it is being supported by your arms and shoulders. Keep your hips straight.
Push down through your palms with your arms, lifting your body up until your arms are almost straight. (Do not lock your elbows)
Lower your body by slowly bending your elbows and continue down until you feel a slight stretch in your shoulders.
Pause, then push yourself back to the starting position.
Repeat.

By keeping your back straight and not leaning forward, you will work your triceps harder.If you wish to work on your chest leaning forward puts more emphasis on your pecs. As your strength increases, you can add weight by using a dip belt.

Primary muscle group(s):

Triceps

Secondary:

Chest

Begin by using the weight stack to offset your bodyweight on an Assisted Dip machine. Now, position your knees securely on the padded surface while holding on to the bars on either side of you.
Before lowering yourself, make sure that your core is tight and that your elbows are pointing directly behind you. Slowly, lower yourself until your upper arms are parallel with the floor.
Push yourself back to the starting position and squeeze your triceps at the top. Lower yourself again slowly for the next repetition.

Primary muscle group(s):

Triceps

Sit at the Triceps Dip machine but make sure to brace your core throughout the movement. Place your hands on the bar with your elbows pointing behind you. Your arms will make a 90 degree angle.
Slowly push down on the bars, focusing all the movement in your triceps.
When you reach the bottom, pause and do not lock out your elbows. Slowly return to the starting position but do not let the weight touch the stack.

Primary muscle group(s):

Triceps

Secondary:

Shoulders

Sit on a chair with your hands either next to your hips or slightly under the hips.
Lift up onto your hands and bring your hips forward.
Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
Push back up but don’t lock your elbows and repeat.

Workout done!

Exercises done

of 6

Total time

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