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Moderate Workout

Back & Biceps

Moderate   22 minutes

Target Areas: Back

Equipment: Dumbbell, Bench, Stability Ball

Ahmad Zakaria
 		    Added By Ahmad Zakaria
Back & Biceps
Tags
Home Gym Workouts Back Workouts Dumbbell Workouts Bench Workouts Exercise Ball Workouts

Exercises

Set 1: 3 rounds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
8 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
8 reps
Bicep Curls
Bicep Curls
8 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
8 reps
Hammer Curls
Weights: Moderate
Hammer Curls
8 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Bent Over Ventral Pulls
❤️ Vigorous (Zone 3)
Dumbbell Bent Over Ventral Pulls
8 reps
Reverse Bicep Curl
❤️ Very Hard (Zone 4)
Reverse Bicep Curl
8 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Back Extension on Ball
Back Extension on Ball
1 minute
Transition
Transition
15 seconds
Elbow Plank
Elbow Plank
1 minute
Transition
Transition
15 seconds
Prone Cobra
Prone Cobra
12 reps

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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.

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