This 30 minute session pairs chest and triceps work into dumbbell supersets that keep the muscles under tension and make your training time count. You will move through pressing and extension pairs designed to build strength and definition in the chest and triceps. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-chest-and-triceps-sculpt-and-tone-super-sets-with-dumbbells The workout is designed for home, so all you need is your dumbbells, a mat or bench if you like it, and a little space to move. There is no talking, so you can simply follow along with me. Each work block runs for 50 seconds and is followed by a 10 second break, and a beep lets you know when the next block begins. I am using two sets of dumbbells: 2 x 4 kg (8.8 lbs) and 2 x 7.5 kg (16.5 lbs). Choose weights that match your own level. Go lighter when you need to keep good form, and go heavier only when you can stay in control through every rep. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a focused chest and triceps session with dumbbells - Like supersets that keep your muscles working - Prefer training at home with minimal equipment - Enjoy a follow along workout with no talking Take your time with each rep and enjoy the work. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 0:24 ALT. CHEST PRESS - 7.5KG X2 1:25 KNEELING OVERHEAD TRICEPS EXT - 7.5 KG 2:25 ALT. CHEST PRESS - 7.5KG X2 3:25 KNEELING OVERHEAD TRICEPS EXT. - 7.5 KG 4:25 CHEST PRESS - 7.5KG X2 5:25 SKULL CRUSHER - 4 KG X2 6:25 CHEST PRESS - 7.5KG X2 7:25 SKULL CRUSHER - 4 KG X2 8:25 REV. GRIP PRESS - 7.5 KG X2 9:25 KNEELING TRICEPS EXT. - 4 KG X2 10:26 REV. GRIP PRESS - 7.5 KG X2 11:26 KNEELING TRICEPS EXT. - 4 KG X2 12:26 PARALLEL CHEST PRESS - 7.5 KG X2 13:26 FLYES-4KGX2 14:26 PARALLEL CHEST PRESS - 7.5 KG X2 15:26 FLYES-4KGX2 16:26 CLOSE GRIP PRESS - 7.5 KG X2 17:26 SINGLE ARM OVERHEAD TRICEPS EXT. - 4 KG 18:26 SINGLE ARM OVERHEAD TRICEPS EXT. - 4 KG 19:26 CLOSE GRIP PRESS-7.5KG X2 20:26 SINGLE ARM OVERHEAD TRICEPS EXT. - 4 KG 21:27 SINGLE ARM OVERHEAD TRICEPS EXT. - 4 KG 22:27 SIDE LYING SINGLE ARM CHEST PRESS - 7.5 KG 23:27 SIDE LYING SINGLE ARM CHEST PRESS - 7.5 KG 24:27 SKULL CRUSHER - 7.5 KG 25:27 SIDE LYING SINGLE ARM CHEST PRESS - 7.5 KG 26:27 SIDE LYING SINGLE ARM CHEST PRESS - 7.5 KG 27:27 SKULL CRUSHER - 7.5 KG 28:27 PUSH-UPS 29:27 DIAMOND PUSH-UPS