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Moderate Workout

Workout1

Moderate   43 minutes

Target Areas: Upper Body

Equipment: Barbell, Bench, Dumbbells

Miguel Lopez
 		    Added By Miguel Lopez
Workout1
Tags
Full Gym Workouts Upper Body Workouts Barbell Workouts Bench Workouts Dumbbell Workouts
Description

Push Day - Chest, Shoulder, Tricep

Exercises

Set 1: 2 rounds
Barbell Bench Press
Barbell Bench Press
18 reps
Dumbbell Fly on Bench
Dumbbell Fly on Bench
14 reps
Rest
Rest
30 seconds

Set 2: 2 rounds
Barbell Bench Press
Barbell Bench Press
16 reps
Dumbbell Fly on Bench
Dumbbell Fly on Bench
12 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Barbell Bench Press
Barbell Bench Press
14 reps
Dumbbell Fly on Bench
Dumbbell Fly on Bench
10 reps
Rest
Rest
30 seconds

Set 4: 2 rounds
Barbell Incline Bench Press
Barbell Incline Bench Press
18 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
16 reps
Rest
Rest
30 seconds

Set 5: 1 round
Barbell Incline Bench Press
Barbell Incline Bench Press
16 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
14 reps
Rest
Rest
30 seconds

Set 6: 1 round
Barbell Incline Bench Press
Barbell Incline Bench Press
14 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
12 reps
Rest
Rest
30 seconds

Set 7: 1 round
Barbell Incline Bench Press
Barbell Incline Bench Press
14 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
12 reps
Rest
Rest
30 seconds

Set 8: 1 round
Rest
Rest
25 seconds
Overhead Presses
Overhead Presses
14 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
14 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
22 reps

Set 9: 1 round
Rest
Rest
25 seconds
Overhead Presses
Overhead Presses
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps

Set 10: 1 round
Rest
Rest
30 seconds
Overhead Presses
Overhead Presses
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
18 reps

Set 11: 1 round
Rest
Rest
25 seconds
Overhead Presses
Overhead Presses
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
18 reps

Set 12: 3 rounds
Bench Skull Crusher
Bench Skull Crusher
25 reps
Tricep Extensions
Tricep Extensions
25 reps
Bench Dips
Bench Dips
40 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Rest
Rest
25 seconds

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Quickdraw Adjustable Dumbbells
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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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Workout Categories

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Weight Loss

abs & core

Abs & Core

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Bodyweight

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YouTube

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Community Created

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Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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