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Moderate Workout

Back & Biceps

Moderate   21 minutes

Target Areas: Upper Body

Equipment: Pull Up Bar, Dumbbells, Stability Ball

Brock Browning
 		    Added By Brock Browning
Back & Biceps
Tags
Home Gym Workouts Upper Body Workouts Pull Up Bar Workouts Dumbbell Workouts Exercise Ball Workouts

Exercises

Set 1: 1 round
90 Degree Hang
90 Degree Hang
30 seconds
Burpee Pull-Ups
❤️ Maximum (Zone 5)
Burpee Pull-Ups
1 minute
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
15 reps
Ball Back Extensions
Ball Back Extensions
15 reps
Ball Y-T-W-L
5 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Dumbbell Shrugs
Weights: Moderate
Dumbbell Shrugs
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
Weights: Moderate
Alternating Dumbbell Curl to Press
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Chin-Ups
Chin-Ups
5 reps
Bicep Curls
Weights: Maximum
Bicep Curls
30 seconds

Set 2: 1 round
90 Degree Hang
90 Degree Hang
30 seconds
Burpee Pull-Ups
❤️ Maximum (Zone 5)
Burpee Pull-Ups
1 minute
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
15 reps
Ball Back Extensions
Ball Back Extensions
15 reps
Ball Y-T-W-L
5 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Dumbbell Shrugs
Weights: Moderate
Dumbbell Shrugs
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
Weights: Moderate
Alternating Dumbbell Curl to Press
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Chin-Ups
Chin-Ups
5 reps
Bicep Curls
Weights: Maximum
Bicep Curls
30 seconds

Set 3: 1 round
90 Degree Hang
90 Degree Hang
30 seconds
Burpee Pull-Ups
❤️ Maximum (Zone 5)
Burpee Pull-Ups
1 minute
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
15 reps
Ball Back Extensions
Ball Back Extensions
15 reps
Ball Y-T-W-L
5 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Dumbbell Shrugs
Weights: Moderate
Dumbbell Shrugs
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
Weights: Moderate
Alternating Dumbbell Curl to Press
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Chin-Ups
Chin-Ups
5 reps
Bicep Curls
Weights: Maximum
Bicep Curls
30 seconds

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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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