This free chest and tri workout is designed to help you build serious upper body muscle using only dumbbells and calisthenics. Targeting your chest, triceps, abs, and forearms, this balanced routine ensures every key muscle group gets the attention it deserves. Follow along and start building real strength and definition today.

Free Workout to Get Ripped Today!

Chest

  1. Dumbbell Bench Press
    • 3 sets of 8-12 reps
  2. Push-Ups
    • 3 sets of 15-20 reps
  3. Dumbbell Flyes
    • 3 sets of 10-15 reps
  4. Incline Push-Ups
    • 3 sets of 12-15 reps

Triceps

  1. Dumbbell Tricep Extensions
    • 3 sets of 10-12 reps
  2. Tricep Dips (using a bench or chair)
    • 3 sets of 10-15 reps
  3. Dumbbell Kickbacks
    • 3 sets of 12-15 reps
  4. Close-Grip Push-Ups
    • 3 sets of 10-12 reps

Abs

  1. Dumbbell or Medicine Ball Sidewinders
    • 3 sets of 20 reps (10 each side)
  2. Leg Raises
    • 3 sets of 15 reps
  3. Dumbbell Sit-Ups
    • 3 sets of 12-15 reps
  4. Plank
    • 3 sets of 1 minute

Forearms

  1. Dumbbell Wrist Curls
    • 3 sets of 15 reps
  2. Reverse Wrist Curls
    • 3 sets of 15 reps
  3. Farmer’s Walk (holding dumbbells)
    • 3 sets of 1 minute
  4. Towel Hang (hang from a bar with a towel)
    • 3 sets of 30 seconds

Tips for Success

  • Warm-Up: Always start with a 5-10-minute warm-up to prepare your muscles.
  • Form: Focus on maintaining proper form to prevent injuries.
  •  Take 60-90 seconds rest between sets.
  • Progression: Gradually increase the weight or reps as you get stronger.

Adjust the number of sets and reps based on your fitness level.

Before beginning any fitness program, you must check with your doctor to reduce and avoid injury. By performing any fitness exercises, you are performing them at your own risk. endlesssummerfitness.com will not be responsible or liable for any injury or harm you sustain due to our fitness program, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Bing Copilot, AI software, GPT-4, partially generated this article. Endless Summer Fitness will continue experimenting with similar software; however, our author will create most articles and fitness programs.