Moderate Workout

Zik

Moderate Duration 36 minutes

Target Areas: Arms

Equipment: Resistance Bands, Dumbbells, Bench, Pull Up Bar, Barbell

Added By Ahmad Zakaria

Tags

Full Gym Workouts Arm Workouts Resistance Band Workouts Dumbbell Workouts Bench Workouts Pull Up Bar Workouts Barbell Workouts

Description

Day 3 Arms

Exercises

Set 1: 1 round

Big Forward Arm Circles

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

30 seconds

30 seconds

Lying Scorpions

Lying Scorpions

30 seconds

High Knee Pulls

High Knee Pulls

30 seconds

Outside Runners Lunges

Outside Runners Lunges

30 seconds

30 seconds

Set 2: 2 rounds

Band Bicep Curls

Resistance: Heavy

Band Bicep Curls

15 reps

Overhead Tricep Extension with Band

15 reps

1 minute

Set 3: 2 rounds

15 reps

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

15 reps

1 minute

Set 4: 2 rounds

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

15 reps

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

15 reps

Bench Skull Crusher

Bench Skull Crusher

15 reps

1 minute

Set 5: 2 rounds

5 reps

12 reps

1 minute

Set 6: 2 rounds

Barbell Bicep Curls

Barbell Bicep Curls

12 reps

Tricep Kickbacks

Weights: Light

Tricep Kickbacks

12 reps

1 minute

Set 7: 2 rounds

Dumbbell Wrist Curls

Dumbbell Wrist Curls

30 reps

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

30 reps

1 minute

Set 8: 2 rounds

Barbell Reverse Curl to Press

Barbell Reverse Curl to Press

15 reps

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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✓ Scheduling to fit your busy lifestyle

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.

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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