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Chest, Shoulders & Triceps | BurnIt ~ Hypertrophy

✔️ 45-50m
✔️ Weights 70% 1RM (choose)
This is a quick yet effective workout which hits these 3 muscle groups. You’ll be in one place - so faffing around. Like most of my workouts, it mixes callisthenics with resistance training. Just find a place and press begin!

  • 50 minutes
  • Intermediate
  • Dumbbell · Deck Step
  • Chest · Shoulders · Triceps
Build muscle
2x
Section One
Standard Push Ups
Reps | Time (s)
Rest
Dumbbell Shoulder Press
Reps | Weight (kg)
Rest
Bench Dip
Reps | Time (s)
Rest
2x
Section Two
Dumbbell Bench Press
Reps | Weight (kg)
Rest
Dumbbell Arnold Press
Reps | Weight (kg)
Rest
Dumbbell Incline Kickback
Reps | Weight (kg)
Rest
2x
Section Three
Dumbbell Bench Press to Fly
Reps | Weight (kg)
Rest
Dumbbell Standing Y Press
Reps | Weight (kg)
Rest
Dumbbell Lying Tricep Extension
Reps | Weight (kg)
Rest
2x
Section Four
Dumbbell Bench Press (Crush Grip)
Reps | Weight (kg)
Rest
Dumbbell Side Raise
Reps | Weight (kg)
Rest
Dumbbell Seated Overhead Tricep Extension
Reps | Weight (kg)
Rest
Super Set

Here’s a heads up

Shoulder superset Next
SHOULDER Super Set

✔️12 Reps ❌ No Rest In between

Dumbbell Upright Row
Reps | Weight (kg)
Dumbbell Side Raise
Reps | Weight (kg)
Rest
Super Set

Here’s a heads up

Chest superset Next
CHEST Super Set

✔️12 Reps ❌ No Rest In between

Dumbbell Bench Press
Reps | Weight (kg)
Push Up
Reps
Rest
Super Set

Here’s a heads up

Triceps superset Next
TRICEP Super Set

✔️12 Reps ❌ No Rest In between

Dumbbell Seated Overhead Tricep Extension
Reps | Weight (kg)
Bench Dip
Reps

Created by

Leon Ward’s BurnIt
Personal trainer

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