Moderate Workout

Basic Workout

Moderate Duration 26 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench

Added By Nick Costley

Tags

Home Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts

Description

A workout with some warm up exercising then some stuff to really work arms.

Exercises

Set 1: 1 round

30 seconds

Reps until failure

Downward Facing Dog

Downward Facing Dog

30 seconds

Mountain Climbers

❤️ Maximum (Zone 5)

Mountain Climbers

30 seconds

15 seconds

Alternating Bicep Curls

Weights: Moderate

Alternating Bicep Curls

20 reps

1 minute

Set 2: 1 round

30 seconds

20 seconds

1 minute

Elbows to Hands Plank

Elbows to Hands Plank

20 seconds

10 seconds

15 reps

Downward Facing Dog

Downward Facing Dog

30 seconds

1 minute

Set 3: 1 round

Bicycle Crunches

Bicycle Crunches

20 reps

30 seconds

15 seconds

30 seconds

Reps until failure

Left Bound Side Angle

Left Bound Side Angle

45 seconds

Right Bound Side Angle

Right Bound Side Angle

45 seconds

Bicycle Crunches

Bicycle Crunches

30 reps

Child's Pose with Side Reaches

Child's Pose with Side Reaches

1 minute

Set 4: 1 round

Tricep Stretches

Tricep Stretches

1 minute

Left Tricep Push-Ups

Left Tricep Push-Ups

1 minute

Right Tricep Push-Ups

Right Tricep Push-Ups

1 minute

Tricep Push-Ups

Tricep Push-Ups

15 seconds

15 seconds

Tricep Extensions

Weights: Moderate

Tricep Extensions

45 seconds

1 minute

Set 5: 1 round

Bicep Stretches

Bicep Stretches

1 minute

10 reps

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

15 reps

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

15 reps

Weights: Moderate

15 reps

1 minute

Max Rep Push-Ups

❤️ Maximum (Zone 5)

Max Rep Push-Ups

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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