27 Min Chest and Back Workout at Home | Build Muscle Mass

If you're like me, you love a good HIIT workout, but from time to time it's important to lift heavier weights to increase muscle mass and strength. In this 27 minute chest and back workout at home, we'll be lifting heavier weights to do just that — build stronger muscles.

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These will be repeating sets where we'll start out with our lighter dumbbells in the 1st set, medium dumbbells in the 2nd set and heavier dumbbells in the 3rd set. Choose weights that are comfortable for you. If you don't have three sets of weights, just use the same dumbbells and increase the amount of reps in each set.

I'll be using a bosu ball in place of a bench for a full range of motion for presses and flyes. If you don't have a bosu ball then you can use a bench or just lay on the floor.

I'll also be using a stool for support when doing the back exercises – primarily rows. You can use a couch, chair or a wall for support.

Don't forget to warm up before your workout
► 5 Min Warm Up    • 5 MIN WARM UP | FULL BODY WARMUP FOR AT HO...  

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WORKOUT DETAILS
Duration: 27 Minutes
Equipment: Three sets of dumbbells (I'm using 30lb - 60lb dumbbells), a bosu ball or a bench (you can also use the floor) and a mat.
Timing: 30 Seconds Work, 20 Seconds Rest

The exercises for this back and chest workout at home are listed below:

Use a Bosu Ball, bench or lay on the floor
0:20 - Dumbbell Chest Press with 40lb DBs
1:20 - Dumbbell Chest Press with 50lb DBs
2:20 - Dumbbell Chest Press with 60lb DBs
3:20 - Dumbbell Flyes with 25lb DBs
4:20 - Dumbbell Flyes with 30lb DBs
5:20 - Dumbbell Flyes with 35lb DBs
6:20 - Incline Dumbbell Press with 30lb DBs
7:20 - Incline Dumbbell Press with 40lb DBs
8:20 - Incline Dumbbell Press with 50lb DBs
9:20 - Hammer Press with 30lb DBs
10:20 - Hammer Press with 40lb DBs
11:20 - Hammer Press with 50lb DBs

Use a chair, couch or wall for support
12:20 - Bent Over Row Right Side with 30lb DBs
13:20 - Bent Over Row Right Side with 40lb DBs
14:20 - Bent Over Row Right Side with 50lb DBs
15:20 - Bent Over Row Left Side with 30lb DBs
16:20 - Bent Over Row Left Side with 40lb DBs
17:20 - Bent Over Row Left Side with 50lb DBs
18:20 - Bent Over Supine Row Right Side with 30lb DBs
19:20 - Bent Over Supine Row Right Side with 40lb DBs
20:20 - Bent Over Supine Row Right Side with 50lb DBs
21:20 - Bent Over Supine Row Left Side with 30lb DBs
22:20 - Bent Over Supine Row Left Side with 40lb DBs
23:20 - Bent Over Supine Row Left Side with 50lb DBs

24:20 - Landmine Rows with 40lb DB
25:20 - Landmine Rows with 50lb DB
26:20 - Landmine Rows with 60lb DB

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!