Moderate Workout

Friday Workout

Moderate Duration 33 minutes

Target Areas: Arms, Shoulders

Equipment: Barbell, Dumbbell, Bench, Stability Ball, Box or Step

Added By Shahil Deeplaul

Tags

Full Gym Workouts Arm Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Exercise Ball Workouts Box / Step Workouts

Exercises

Set 1: 1 round

Barbell Deadlifts

Barbell Deadlifts

1 minute

Barbell Front Loaded Squats

Barbell Front Loaded Squats

Reps until failure

Dumbbell Left Leg Squats

Dumbbell Left Leg Squats

Reps until failure

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

Reps until failure

Set 2: 3 rounds

Alternating Bent Over Rows

Alternating Bent Over Rows

Reps until failure

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

Reps until failure

Reps until failure

Stability Ball Tricep Extension

Stability Ball Tricep Extension

Reps until failure

Barbell Shoulder Press

Barbell Shoulder Press

Reps until failure

Barbell Bench Press

Barbell Bench Press

Reps until failure

Bicycle Crunches

Bicycle Crunches

Reps until failure

Barbell Back Loaded Squats

Barbell Back Loaded Squats

1 minute

Set 3: 1 round

Overhead Barbell Walk

Overhead Barbell Walk

1 minute

Front Rack Barbell Walk

Front Rack Barbell Walk

1 minute

Bench Barbell Calf Raises

Reps until failure

Weighted Wide Squats

Weighted Wide Squats

Reps until failure

Bench Dumbbell Fly

Bench Dumbbell Fly

Reps until failure

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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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