Friday

Duration 20 minutes

Target Areas: Back, Arms

Equipment: Pull Up Bar, Dumbbells, Barbell, Bench

Added By Victor Wheby

Tags

Full Gym Workouts Back Workouts Pull Up Bar Workouts Dumbbell Workouts Barbell Workouts Bench Workouts

Description

Upper body

Exercises

Set 1: 1 round

Chest - Parallel Bar Dips

Chest - Parallel Bar Dips

12 reps

10 reps

12 reps

Chest - Parallel Bar Dips

Chest - Parallel Bar Dips

12 reps

10 reps

12 reps

Chest - Parallel Bar Dips

Chest - Parallel Bar Dips

12 reps

10 reps

12 reps

Set 2: 1 round

8 reps

Front Shoulder Lift

10 reps

8 reps

Front Shoulder Lift

10 reps

8 reps

Front Shoulder Lift

10 reps

Set 3: 1 round

12 reps

10 reps

12 reps

10 reps

12 reps

10 reps

Set 4: 1 round

10 reps

12 reps

10 reps

12 reps

10 reps

12 reps

Set 5: 1 round

45 seconds

8 reps

45 seconds

8 reps

45 seconds

8 reps

Set 6: 1 round

12 reps

Declined Sit Up

Declined Sit Up

12 reps

12 reps

Declined Sit Up

Declined Sit Up

12 reps

12 reps

Declined Sit Up

Declined Sit Up

12 reps

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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.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

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

Show More

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