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Chest, Shoulders & Triceps | BurnIt ~ Hypertrophy

✔️ Approx 1h Get ready for a workout that will hit three muscle groups with minimal equipment! This workout mixes callisthenics with resistance training and is perfect for those who don’t want to faff around. Just find a place and press begin! You’ll be amazed at how effective this workout is and how much fun you’ll have doing it! By the way, you can customize it to your liking by going to ‘3 dots’ > ‘update metrics’ and overwriting the weights/reps.

  • 1 hour
  • Advanced
  • Chest · Shoulders · Triceps

Interests

Build muscle Bodybuilding

Anatomy

Equipment

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Dumbbell

Aerobic Step

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Exercises

Before we start

Section One 1 of 2

Full Press Ups Bodyweight
Intermediate
Chest
Set Reps Time (s)
1 - 50
Rest - 00:45
Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 10 16
Rest - 00:45
Tricep Dips on Bench
Intermediate
Triceps
Set Reps Time (s)
1 - 50

Section One 2 of 2

Full Press Ups Bodyweight
Intermediate
Chest
Set Reps Time (s)
1 - 50
Rest - 00:45
Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 10 16
Rest - 00:45
Tricep Dips on Bench
Intermediate
Triceps
Set Reps Time (s)
1 - 50
Rest - 01:00

Section Two 1 of 2

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 10 16
Rest - 00:45
Standing Arnold Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 16
Rest - 00:45
Tricep Kickbacks on Incline Bench with Dumbbells
Beginner
Triceps
Set Reps Weight (kg)
1 10 12

Section Two 2 of 2

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 10 16
Rest - 00:45
Standing Arnold Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 16
Rest - 00:45
Tricep Kickbacks on Incline Bench with Dumbbells
Beginner
Triceps
Set Reps Weight (kg)
1 10 12
Rest - 01:00

Section Three 1 of 2

Dumbbell Bench Press to Chest Flye
Beginner
Chest
Set Reps Weight (kg)
1 10 12
Rest - 00:45
Shoulder Y Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Skull Crusher Laying Dumbbell Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 10 12

Section Three 2 of 2

Dumbbell Bench Press to Chest Flye
Beginner
Chest
Set Reps Weight (kg)
1 10 12
Rest - 00:45
Shoulder Y Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Skull Crusher Laying Dumbbell Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 10 12
Rest - 01:00

Section Four 1 of 2

Dumbbell Flat Bench Hex Press
Beginner
Chest
Set Reps Weight (kg)
1 10 16
Rest - 00:45
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 10
Rest - 00:45
Seated Overhead Tricep Extension with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 10 14

Section Four 2 of 2

Dumbbell Flat Bench Hex Press
Beginner
Chest
Set Reps Weight (kg)
1 10 16
Rest - 00:45
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 10
Rest - 00:45
Seated Overhead Tricep Extension with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 10 14
Rest - 01:00

Super Set

Here’s a heads up

SHOULDER Super Set

Standing Upright Row with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 14
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 10
Rest - 01:00

Super Set

Here’s a heads up

CHEST Super Set

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 12 14
Full Press Ups Bodyweight
Intermediate
Chest
Set Reps
1 12
Rest - 01:00

Super Set

Here’s a heads up

TRICEPS Super Set

Seated Overhead Tricep Extension with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 12 14
Tricep Dips on Bench
Intermediate
Triceps
Set Reps
1 12

Created by

Leon Ward’s BurnIt
Personal trainer

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