Dumbbell Bench Press Hypertrophy Workout

user profile pictureBy Lyfta AI

This workout plan is designed to target your chest muscles and promote hypertrophy, or muscle growth, using primarily dumbbell exercises. The focus will be on the dumbbell bench press, which is a compound exercise that engages multiple muscle groups and is highly effective for building mass in the chest muscles.

exercise
dumbbell bench press

4 sets x 8 reps

exercise
dumbbell fly

4 sets x 10 reps

exercise
dumbbell incline bench press

4 sets x 8 reps

exercise
dumbbell incline fly

4 sets x 10 reps

exercise
dumbbell bench press

4 sets x 8 reps

exercise
push-up

3 sets x 12 reps

exercise
dumbbell pullover

3 sets x 12 reps

exercise
dumbbell squeeze bench press

3 sets x 12 reps

exercise
dumbbell bench press

3 sets x 12 reps

exercise
dumbbell decline bench press

4 sets x 8 reps

exercise
dumbbell decline fly

4 sets x 10 reps

exercise
cable low fly

4 sets x 10 reps

exercise
incline push-up

3 sets x 12 reps

exercise
chest dip

3 sets x 12 reps

exercise
dumbbell incline bench press

3 sets x 12 reps

exercise
dumbbell incline bench press

3 sets x 12 reps

exercise
dumbbell one arm bent-over row

4 sets x 8 reps

exercise
dumbbell seated shoulder press

4 sets x 8 reps

exercise
dumbbell biceps curl

4 sets x 10 reps

exercise
dumbbell kickback

4 sets x 10 reps

exercise
dumbbell standing calf raise

4 sets x 10 reps

exercise
dumbbell hammer curl

4 sets x 10 reps