Intermediate Chest, Back, and Arms Workout
A focused workout designed to build muscle in the chest, back, and arms using minimal equipment.
muscle building
chest
back
arms
intermediate workout
minimal equipment
Chest
Back
Arms
intermediate
minimal
muscle
10/18/2025•0 views•intermediate•45 min
Push-Ups
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
bodyweight
Form Instructions
Begin in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the ground, keeping your elbows at a 45-degree angle.
Push back up to the starting position while engaging your core and maintaining a straight line from head to heels.
Bent-Over Dumbbell Rows
Details
Sets
4
Reps
10-12
Rest
60s
Equipment
dumbbells (or water bottles)
Form Instructions
Stand with feet hip-width apart, hinge at the hips to lower your torso parallel to the ground.
Hold a dumbbell in each hand, palms facing your body, and let your arms hang straight down.
Pull the dumbbells towards your lower rib cage, squeezing your shoulder blades together at the top.
Lower back down with control, maintaining a flat back.
Tricep Dips
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
sturdy chair/bench
Form Instructions
Sit on the edge of a sturdy chair or bench with your hands next to your thighs, fingers facing forward.
Extend your legs in front of you with your heels on the ground.
Bend your elbows to lower your body down towards the floor until your elbows are at about a 90-degree angle.
Press through your palms to lift back up to the starting position.
Incline Push-Ups
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
sturdy surface (table/bench)
Form Instructions
Place your hands on a sturdy surface at shoulder-width apart and step back to create an incline.
Lower your chest towards the surface while keeping your body in a straight line.
Once your chest nearly touches the surface, push back up to the starting position.
Plank Shoulder Taps
Details
Sets
3
Reps
12-16 (each side)
Rest
30s
Equipment
bodyweight
Form Instructions
Start in a high plank position with your hands directly under your shoulders.
Keeping your body stable, lift your right hand and tap your left shoulder.
Return your hand to the floor and then switch to the left hand tapping the right shoulder.
Continue alternating while maintaining a strong core to prevent your hips from swaying.
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