Buckle up, y’all because this video is a good one! I’ve got a dumbbell only chest and tricep workout for you, which can also be done at home if you have a pair of spare dumbbells! I’m also sharing my yummy stir fry meal prep recipe at the end of the video, as well!  Make sure to subscribe to my channel so that you don’t miss another fitness video again!

Make sure to follow me on Instagram at @FitWithASD & @a_southerndrawl!

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Workout:

• Chest Press: 15 reps, 4 sets
• Tricep Press: 15 reps, 4 sets

*superset above*

• Push-Ups: 15 reps, 4 sets
• No Touch Push-Ups: 15 reps, 4 sets
• Tricep Dips: 15 reps, 4 sets

*triset*

• Chest Flyes: 12 reps, 4 sets
• Skullcrushers: 8 reps behind head, 8 reps to forehead, 8 reps to chin, 4 sets

*superset above*

• Chest Busters: 15 reps, 4 sets
• Tricep Kickbacks: 12 reps, 4 sets

*superset above*

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Stir-Fry Meal Prep

• 3 peppers
• 1 onion
• 1 bunch green onions
• sliced baby bella mushrooms
• 1 bag of green beans
• 6 lbs beef (I used top round)
• Salt, Pepper, Garlic Powder, & Smoked Paprika
• Marinade

 

Marinade Ingredients:

• 1 cup Korean BBQ sauce
• 1 tbsp chili garlic sauce
• 1/2 cup lite soy sauce
• 1 tbsp minced garlic
• sriracha to taste
• 2 tbsp rice vinegar
• splash of OJ
• 1 tbsp wasabi mustard
• 1 tbsp sesame oil
• garlic powder
• pepper

 

1) Whisk ingredients for marinade

2) Let beef sit in marinade for at least an hour, if not overnight.

3) In a saucepan, saute olive oil, garlic, and onions.  Once onions are soft, add beef and cook thoroughly.

4) Boil a pot of water.  Once boiling, add green beans. Boil for 5 minutes.

5) Blanch green beans by soaking in ice bath to stop from cooking.

6) Add diced peppers once beef is fully cooked and let sauce simmer.

7) Saute green beans with mushrooms, olive oil, garlic, salt, pepper, and smoked paprika.

8) Serve with quinoa and/or brown rice.  Garnish with diced green onions.