30 min CHEST AND ARMS DUMBBELL WORKOUT with or without bench
Тәжірибелік нұсқаулар және стиль
Follow along my 30 min Chest and Arms dumbbell without with bench or without a bench. Options for both are including in this home workout. This is a great dumbbell Chest workout which also supersets arm exercises throughout. Hopefully the end of the workout you will have learned some new dumbbell chest exercises.
SUBSCRIBE @TomPetoTraining
12 WEEK DUMBBELL PLAN www.tompetotraining.com/store
VIRTUAL STUDIO / MEMBERS AREA www.tompetotraining.com/membe...
5MIN WARM UP • 5 minute BODYWEIGHT WA...
EQUIPMENT NEEDED FOR THIS WORKOUT (I used 9kg/20lb + 17.5kg/39lb pairs)
- 2 pairs Dumbbells (heavy + light pair)
- Optional Adjustable Bench
GET KITTED OUT
UK Hex Dumbbells amzn.to/3Bjw4Hs
UK Adjustable Bench amzn.to/3FAJH7X
USA Hex Dumbbells shrsl.com/3fse5
USA Adjustable Bench shrsl.com/3tyz8
INSTAGRAM / tompetotraining
THE WORKOUT
Section A | 30:20 | 3 Rounds
A1. Close Grip Floor or Bench Press
A2. Drag Curl
A3. Wide Floor or Bench Press
A4. Skull Crusher
A5. In Out Bicep Curl
Section A | 30:20| 3 Rounds
B1. Alternating Low High Fly
B2. Hammer Curl
B3. Behind Head Tricep Extension
B4. Preacher Curl
B5. Other Side
B6. Negative or Regular Push Ups
Timecodes
0:00 Intro
0:39 Chest and Arms Dumbbell Workout
32:25 Outro
Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.
*Affiliate links are included within this video description.
Пікірлер: 248
NEXT | DAY 1 UPPER BODY SUPERSETS kzread.info/dash/bejne/noGfm4-ucrWpg6w.html
@peterramsay3612
7 ай бұрын
Great arm burn. Love it.
@winnerwinner8894
6 ай бұрын
What weight is the dumbbells?
@TomPetoTraining
6 ай бұрын
@@winnerwinner8894 in description 👍🏼
@winnerwinner8894
6 ай бұрын
Thank u
I can see great result already👍🏻. Feeling great from Azerbaijan🇦🇿
@TomPetoTraining
Ай бұрын
Thanks 💪🏼
I'm working as an actor in a production of "Rocky Horror Show" and I'm playing Rocky (the muscle man). I have little gym experience and I definitely don't have the body for it, but this workout is saving me and getting my body right for the show. Thank you! Cheers!
@TomPetoTraining
9 ай бұрын
That’s awesome, check out my LIFT series is you want a whole program to follow and make sure you are eating enough protein 💪🏼 Good luck with the show!
@golfballer393
6 ай бұрын
Did it go well?
New here from the Philippines. Achv peak is my go-to for dumbbell home workouts and I'm very thrilled to have found your channel for a variety of new workout routines. Thank you!
@TomPetoTraining
5 күн бұрын
Thanks, welcome to the channel 💪🏼🇵🇭
Great start to my week! Thanks Tom!
@TomPetoTraining
Жыл бұрын
Well done! #nevermissamonday 💪🏼
It's amazing and great work out challenge. Thank you! from Hungary
Great workout, I used an exercise ball and dumbbells instead of a bench and it worked great. I am a 58 year old broken down, retired firefighter, paramedic from South Florida.! 🙌🏻
@TomPetoTraining
9 ай бұрын
Yes an exercise ball is a great option. Got another Chest workout filmed today & hopefully out Monday 👌🏼💪🏼🇺🇸
Starting the weekend feeling pumped!
@TomPetoTraining
Жыл бұрын
Still going strong 💪
Im glad i found you, i have the weights and bench at home and its better to do with you than alone by myself. Thanks for motivating us.
@TomPetoTraining
Жыл бұрын
You’re welcome, I have a couple of Dumbbell and Bench workouts also in the dumbbells playlist. Glad to help 💪🏼
Great workout, thank you Tom! I'm Nico from France living in Miami Beach, Florida. Cheers
Great Workout! Thanks for it! Glad I found you!
@TomPetoTraining
9 ай бұрын
Glad to have you on board 💪🏼
Great work out will certainly be doing it again!
@TomPetoTraining
Жыл бұрын
Awesome, ye who doesn’t love a Chest & Arms workout 👌💪🏼
Loved it tom, ta muchly, cheers Steve 👍
@TomPetoTraining
Жыл бұрын
You’re welcome 💪🏼
Kicked my butt thank you!
Great workout brother, crazy pumps from South africa working in USA
@TomPetoTraining
25 күн бұрын
Good job 💪🏼🇿🇦🇺🇸
Thank you from New York City! I really like the variety of exercises. And your explanations are very helpful.
@TomPetoTraining
Жыл бұрын
You’re welcome, only been once but love New York 🍎💪🏼
Good start to a Monday, cheers Tom!
@TomPetoTraining
Жыл бұрын
Well done, nice early start to the week 💪🏼👌
Brilliant!
@TomPetoTraining
Ай бұрын
Thanks
Brilliant workout. Such a good pump. Just found your channel. My arms are shaking writing this. I'm from Queensland, Australia. Will be doing more of these. Love that it's only 30min. Ty sir
@TomPetoTraining
Жыл бұрын
Welcome! Glad to have you on board. Give me 7 Day Dumbbell series a try. All 30min workouts 👍
Checking in from Hungary! I loved the hell out of this workout - none of the stupid scrambling a lot of other trainers do just to get from position A to B because your breaks aren't ridiculously short, but not overly long so I actually get some decent work in. I'll check your other stuff out soon because I smell a possible sub... 😁
@TomPetoTraining
Жыл бұрын
Haha making me work hard for the sun 😂 Yes check out my ‘Dumbbells playlist’ as loads more like this in there focusing on a strength/hypertrophy rep range and reasonable rest times compared to other KZreadrs 👍💪🏼 Keep it up!
Amazing workout
@TomPetoTraining
Жыл бұрын
Thanks Matt, glad you liked it 💪🏼
Thanks!
@TomPetoTraining
5 ай бұрын
Thanks a lot 🙏🏼
Congratulations for the 10k Tom 🎉 Been following you since 4k, have bought your e-book and really enjoy the result of exercising with you! Cheers from Banten Indonesia 🇮🇩
@TomPetoTraining
Жыл бұрын
Thanks Vincent, really appreciate the support. Glad to having you along for the ride & lets get you in best shape possible 💪🏼 Nutrition Plan out soon also👌
Awesome workout ...💪🏽🔥🤘🏽
@TomPetoTraining
Жыл бұрын
Thanks 💪🏼👍
This workout def works !!!!! 💪🏿💪🏿🙏🏽🙏🏽
@TomPetoTraining
Жыл бұрын
Thanks, yes very effective 💪🏼
Awesome work out!!! Feeling great in Pittsburgh Pa!!!!
@TomPetoTraining
11 ай бұрын
Thanks, check out my new 30 workout LIFT series: DAY 1 Upper Body DB Superset Workout kzread.info/dash/bejne/noGfm4-ucrWpg6w.html
Great workout
@TomPetoTraining
Жыл бұрын
Thanks Ryan 💪🏼
Like your workout more and more 😊
@TomPetoTraining
Жыл бұрын
Thanks, will keep them coming! 💪🏼
Thanks king 💪
@TomPetoTraining
7 ай бұрын
💪🏼
Definitely subscribed! This workout was it bro! Keep it up from Chicago
@TomPetoTraining
11 ай бұрын
Thanks! Try my new 6 week Dumbbell LIFT series 💪🏼🇺🇸
Enjoyed this mornings workout. Cheers from South Africa
@TomPetoTraining
Жыл бұрын
Thanks 💪🏼
I follow your workouts at hotel gym when I am away from home. Thankyou so much.
@TomPetoTraining
5 ай бұрын
Glad you like them!
Thanks again Tom you are the best. working out with you San Diego CA
@TomPetoTraining
Жыл бұрын
Glad you’ve found my channel! 💪🏼
Omgeeee just did my first full workout with you wowwww first I’m proud I completed it with max effort 2nd I see where I’m really at with weights as I had to drop down a bit to still get that pump in but not kill my endurance with heavier weight 3rd I can’t believe I’m just now finding your channel I’m def gone tap in with all your workouts and you’ve truly earned a true sub thanks my bro until the next set of gains btw your workout playlist is a vibe and I’m an artist originally from Dayton, OH now residing in Los Angeles bless up bro
@TomPetoTraining
Жыл бұрын
Thanks mate, ye switch up the weight as needed to keep form good throughout. Glad you’ll be joining me for some more. Keep me posted how you get on. All the best from Chester 🌧 to LA ☀️
Hi Tom, I enjoyed your workout. Thanks Violet from Australia.
@TomPetoTraining
9 ай бұрын
💪🏼🇦🇺
Thanks
@TomPetoTraining
Жыл бұрын
Thanks a lot for the support, glad you enjoyed it 💪🏼
Excellent upper body workout!
@TomPetoTraining
Ай бұрын
Thanks
workout was amazing! Love the 3x3 round system. I'm from Southern California. Thank you!
@TomPetoTraining
8 ай бұрын
Thanks Rudy, great to have another Californian on board 💪🏼
Love itttt !! From bahrain
@TomPetoTraining
11 ай бұрын
Awesome, thanks 💪🏼🇧🇭
Alberta Canada, great workout, thanks
@TomPetoTraining
9 ай бұрын
💪🏼🇨🇦
The breaks from sets are right on time and great spacing!
@TomPetoTraining
5 ай бұрын
Thanks 💪🏼
Helpful 🎉
@TomPetoTraining
9 ай бұрын
👌🏼💪🏼
Great workout. Watching from Canada! 🇨🇦
@TomPetoTraining
10 ай бұрын
Thanks 💪🏼🇨🇦
Thanks Tom Great workout routine Happy Easter ☘️❤️🤗🙏🌞😉👌👍🤛👏💪☀️
@TomPetoTraining
Жыл бұрын
Thanks, Happy Easter!
So much fun 👌💪👊
@TomPetoTraining
Жыл бұрын
Thanks 👊🏻💪🏼
Tanya from USA. Loved the workout. I am so subscribing.
@TomPetoTraining
9 ай бұрын
Thanks Tanya and welcome! Check out my LIFT series. You will love it 👌🏼💪🏼
Great workout! - Seattle
@TomPetoTraining
Ай бұрын
💪🏼🇺🇸
Here from germany! great workout, the breaks from the sets were perfect
@TomPetoTraining
5 ай бұрын
Awesome! Thank you! 💪🏼🇩🇪
wonderfull, thanks so much from a swiss woman who life in the south of France.
Hey Tom! Working out with you in Pennsylvania USA! This was a tough one for me! Thanks for all the variations!
@TomPetoTraining
Жыл бұрын
Well done, glad it was useful 💪🏼
awesome follow tru workout!!!!!
@TomPetoTraining
11 ай бұрын
Thanks 💪🏼
Hello from Ottawa Canada great work out and chest pump. Getting ready for summer and pool season Thanks.
@TomPetoTraining
Жыл бұрын
Hey John, ye always good going into Summer feeling in shape and confident 💪🏼👍
Great workout!! Flows really well. Got a great pump from this workout. Appreciate the content brother!! 👊🏻👊🏻👊🏻 🇺🇸
@TomPetoTraining
7 ай бұрын
Thanks 👊🏼🇺🇸
Love this format with repetitive sets. They are more effective! Thank you
@TomPetoTraining
Жыл бұрын
Glad you like them!
Whatever that instrumental is at the 25 min mark, I felt like a literal god and unstoppable 🔥🔥🔥 I'm from Saskatchewan Canada 🇨🇦!
@TomPetoTraining
5 ай бұрын
Haha great. Some track I picked from KZreads royalty free music selection 🤷 💪🏼🇨🇦
A very cool workout! The exercises are well coordinated and it's fun! More of this please 💪🏻 Thank you, greetings from Berlin ✌🏻
@TomPetoTraining
2 ай бұрын
Thanks, try my Dumbbell LIFT series 💪🏼🇧🇪
great workout! very challenging! Cheers from Toronto, Canada
@TomPetoTraining
3 ай бұрын
💪🏼🇨🇦
Video is starting now man I'm gonna follow the video then make a comment afterwards
@TomPetoTraining
22 күн бұрын
Hope it went well!
@vinnyphilly2495
22 күн бұрын
@@TomPetoTraining yesss sorry my phone died half way through didn't realize my battery was low. Gonna do the full video today buddy
@TomPetoTraining
22 күн бұрын
@@vinnyphilly2495 👍🏼
Great workout really feeling it is good for a 16year old in SA just wish i had better dumb bells
Excellent workout. Did all on seating posture. Weight 5,8 lbs. Very systematic. Not tiring. Shishir from Boston USA MA
@TomPetoTraining
Жыл бұрын
Thanks, ye I tend to lean towards strength workouts more than HIIT 👍💪🏼
I’m in Camberley, UK. I like this workout a lot but I just use the so called lighter weights for the whole thing as that’s all I have. Makes me work up much more of a sweat though than I do when I’m the gym, maybe as there’s less recovery time. Loving it though, thanks 😊
@TomPetoTraining
10 ай бұрын
Glad you enjoyed it. Give my 30 Workout LIFT dumbbell series a try if you get a chance. Find it in my playlists 👍🏼💪🏼
We did this one today - it’s amazing and I have jelly arms! I’m not even sure I’ll be able to do my hair! Thanks Tom! Noelle
@noelleherzig
6 ай бұрын
I am so grateful for your advent calendar Tom!! Thank you for all you did to put that together - I can tell it was a lot of work and was a super generous gift! I'll need to scoop the 24th and 25th into my Christmas day and cannot wait to finish it out! Merry Christmas to you and your family! I hope it a super fun day with your little ones! Noelle
Great workout Tom! working out in Sydney...
@TomPetoTraining
Жыл бұрын
Awesome, don’t think I’ve had many comments from the land down under 💪🏼
Coming in from Toronto!
@TomPetoTraining
11 ай бұрын
💪🏼🇨🇦
Great workout 💪, Thanks from İstanbul 🇹🇷
@TomPetoTraining
Жыл бұрын
Thanks Mehmet 💪🏼
Wassup man thx for the workout 🏋️
@TomPetoTraining
10 ай бұрын
You’re welcome 💪🏼
great one. Done it with 12,5 kg adding pulses (I have no more weight available here) and 10 kg for the second part. My arms fell asleep and failed many times
I'm enjoying the work out I can see the results already, Commenting from South Africa
@TomPetoTraining
Ай бұрын
Awesome 💪🏼🇿🇦
Greetings from SA that workout was lovely bud!
@TomPetoTraining
8 ай бұрын
Thanks 💪🏼
Looked up dumbbell arm and chest workout and you were #1 from Virginia.
@TomPetoTraining
9 ай бұрын
That’s great 💪🏼
Amazing! Been about a month now i been following all your workouts 3-4 days a week targeting legs/chest/bi cep/tri cep/ shoulder and back. Definitely seeing result and I have you to thank for! Cheers all the way from Boston ma! Looking forward to more workout ! Thanks Tom!!!
@TomPetoTraining
Жыл бұрын
Awesome, I love doing the dumbbell workouts. Got a lot more lined up to film. Keep at it 💪🏼
Pumped up nice burn!! Coming here from Bermuda 🇧🇲
@TomPetoTraining
2 ай бұрын
Awesome 💪🏼
30 minutes turns in 2 hours real fast with all the breaks I needed
I think im the only one here from iraq, but im so grateful ive found this channel. Thank you
@TomPetoTraining
9 ай бұрын
Yes you might be the me first comment from Iraq! Welcome 👏🏼 Glad to have you joining me!
Thank you from Jakarta - Indonesia 🔥💯
@TomPetoTraining
2 ай бұрын
💪🏼🇮🇩
Hello and thank you! Working out from Japan (work here not born here)!
@TomPetoTraining
3 ай бұрын
💪🏼🇯🇵
Hello From The U S and A....Good workout! You should put a bell when only 10 seconds are left and 5 seconds in the rest spot....It's really helpful
@TomPetoTraining
4 ай бұрын
Thanks, my newer workouts have a 3,2,1 beep in and out of each interval/rest 👍🏼
This was a great work out and challenging. I am in Utah, USA
@TomPetoTraining
Жыл бұрын
Good job 🇺🇸💪🏼
Nice one. Cheers.
@TomPetoTraining
Жыл бұрын
You’re welcome 💪🏼
@lindaniinnocent1910
Жыл бұрын
@@TomPetoTraining is it possible for you to make a video for some of us maybe every day, rather than 2 wait for some days for another vidoe, your workout really helps skipping a day wud really do wonders for some of the us
@lindaniinnocent1910
Жыл бұрын
@@TomPetoTraining thanks by the way
@TomPetoTraining
Жыл бұрын
@@lindaniinnocent1910 I have a 30 Day Dumbbell program you can follow where you do a different workout each day for 30 days. Here is the playlist TITAN30 DUMBBELL SERIES kzread.info/head/PLDbIXDUYEhwL5clj3eXs7uhZt7y9Xe-tW Is that what you meant?
Been working with you online ,my second week now ... Some slight changes coming out 💪 .... All the way from Malawi (Southern part of Africa)
@TomPetoTraining
Жыл бұрын
Amazing, glad to have you on board. Keep it up & results will keep coming 💪🏼
Hey Tom from the uk here… about to attempt your workout for the first time tonight il keep u in the loop see you on the flip side
@TomPetoTraining
Жыл бұрын
How did you get on 💪🏼?
@leonmerry5208
Жыл бұрын
Ok struggled a bit but ok
Thanks from Ohio for the great workout!
@TomPetoTraining
10 ай бұрын
You’re welcome 💪🏼🇺🇸
nice! one of he best weights channels on youtube :) Bristol uk
@TomPetoTraining
Жыл бұрын
Thanks, definitely not the biggest but getting there 💪 Keep it up & appreciate the support 👍🏼
Nice one, only have a pair of 25lb, so for some movements a bit light and others a bit heavy, but made it all the way through nicely. Thanks from Lima, Peru
@TomPetoTraining
Жыл бұрын
Well done! Making most of what you have available 👌💪🏼 Will definitely visit Peru one day! 🫶🏼
In intial i felt i would be not satisfied but in the end i got some good pump so thank you for this video 🙌
@TomPetoTraining
5 ай бұрын
👍🏼💪🏼
Bom d+💪💪
@TomPetoTraining
Жыл бұрын
💪🏼
These r so good. You can choose to do lighter weights and keep pace or if you go very heavy weights, it becomes a full hour crush session. I typically do ~ double the weight and it’s turning me into a monster. Many thanks for the content. It would be cool to see an “ideal” series that utilizes dumbells, barbells and bench for the best possible combinations for each muscle group.
@TomPetoTraining
4 ай бұрын
Thanks, I have a series called the ‘Combo Series’ which uses a Barbell & Dumbbells (with option for bench & rack if available). Here is day 1 kzread.info/dash/bejne/fp5qr4-so7OeY84.html
Hi, Im new to you. I like that you dont talk too much all the time, like the couple in Hasfit. Enjoyed the work out. Cheers from Norway
@TomPetoTraining
7 ай бұрын
Thanks, try my Dumbbell LIFT series if you fancy a challenge 💪🏼
Done!! Great workout as always Tom! Tomorrow will tackle the back - pull day - but looking for a workout without the biceps as you’ve just destroyed mine! Cheers busy!! Regards from Leeds uk
@TomPetoTraining
Жыл бұрын
Posting a Shoulder & Tricep workout later today also if I can get it finished 💪🏼
@zoltanorsky
Жыл бұрын
@@TomPetoTraining Fantastic!! It would be great if you post it!! It should be a good continuation from chest and arms today.
@TomPetoTraining
Жыл бұрын
Uploaded 👌💪🏼
Love this workout from India 🇮🇳😘
@TomPetoTraining
11 ай бұрын
Thanks 💪🏼🇮🇳
Still feeling the pump from this workout, I maximize weights and drop lbs mid set…great videos and I like incorporating the bench . Enjoying your videos
@TomPetoTraining
4 ай бұрын
Glad to hear. Thanks 💪🏼
México presente!
@TomPetoTraining
20 күн бұрын
💪🏼🇲🇽
Hi , I am Manoj , from India Good workout video ❤👍👍
@TomPetoTraining
3 ай бұрын
💪🏼🇮🇳
I'm from zambia🇿🇲
@TomPetoTraining
5 ай бұрын
Love it 💪🏼🇿🇲
💪 veins are popping out. 🫡 for you bro from Bangalore, India
@TomPetoTraining
10 ай бұрын
Well done 💪🏼🇮🇳
right I tried this workout I'm 13 I'm chubby cheeks and got man t1tes I know im being a bit honest but personally this video gives you a burn but the push up bit I do wall push ups but overall 10/10 workout very good pump I will be back
@TomPetoTraining
24 күн бұрын
Well done for getting going. You’re 13 so plenty of time to turn your health around. Keep at it and take joy in any progress you make along the way avoiding comparison to others 👍🏼💪🏼
Save this to my 75 day hard! Killer!!
@TomPetoTraining
Жыл бұрын
💪🏼
Thank you for this video. Burned my abs to it from Kyiv, Ukraine.
@TomPetoTraining
Жыл бұрын
You’re welcome, all the best to you & everyone in Ukraine 🇺🇦 Been a tough year! Merry Christmas
Cool workout has fun doing it! You have any idea how long it will take to get results ?
@TomPetoTraining
6 ай бұрын
Probs just 2-3 weeks to notice getting stronger and 4-6 to start seeing visual changes. All dependant on combining with good nutrition also. Check out my website if you want help with a nutrition guide 👍🏼
Enjoying the workout. A suggestion to spice up rounds 2 and 3 would be to have some more motivational music in the background or continue a dialogue during these rounds. Otherwise perfect and look forward to checking out your other workouts. Cheers!
@TomPetoTraining
10 ай бұрын
Thanks, since this workout I’ve got a bigger music selection with more upbeat tracks. They have to be royalty free music which is a challenge but picked the best I could find! Check out my new Dumbbell LIFT series in my channel playlist. If you liked this workout I’m sure you will love that 30 workout series 👍🏼💪🏼