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Moderate Workout

Push, Pull, Legs

Moderate   1 h 20 m

Target Areas: Arms

Equipment: Barbell, Bench, Dumbbells, Strength Machine, Box or Step, Kettlebells

Mop Dop
 		    Added By Mop Dop
Push, Pull, Legs
Tags
Full Gym Workouts Arm Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Strength Machine Workouts Box / Step Workouts Kettlebell Workouts

Exercises

Set 1: 1 round
Barbell Incline Bench Press
Weights: Maximum
Barbell Incline Bench Press
8 reps
Rest
Rest
30 seconds
Barbell Incline Bench Press
Weights: Heavy
Barbell Incline Bench Press
8 reps
Rest
Rest
30 seconds
Barbell Incline Bench Press
Weights: Heavy
Barbell Incline Bench Press
8 reps
Rest
Rest
1 minute
Rotational Shoulder Presses
Weights: Light
Rotational Shoulder Presses
15 reps
Rest
Rest
30 seconds
Rotational Shoulder Presses
Weights: Light
Rotational Shoulder Presses
15 reps
Rest
Rest
30 seconds
Rotational Shoulder Presses
Weights: Light
Rotational Shoulder Presses
15 reps
Rest
Rest
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
1 minute
Weights: Heavy
Rope Tricep Push Down
8 reps
Rest
Rest
30 seconds
Weights: Heavy
Rope Tricep Push Down
8 reps
Rest
Rest
30 seconds
Weights: Heavy
Rope Tricep Push Down
8 reps
Rest
Rest
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Rest
Rest
1 minute
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps

Set 2: 1 round
Weights: Moderate
Cable Lat Pull Down
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Cable Lat Pull Down
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Cable Lat Pull Down
10 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
1 minute
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
10 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
10 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
10 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
10 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
1 minute
Weights: Moderate
Closed Grip Lat Pull-downs
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Closed Grip Lat Pull-downs
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Closed Grip Lat Pull-downs
10 reps
Rest
Rest
1 minute
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Rest
Rest
30 seconds
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Rest
Rest
30 seconds
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Rest
Rest
1 minute
Alternating Incline Dumbbell Curls
Weights: Moderate
Alternating Incline Dumbbell Curls
10 reps
Rest
Rest
30 seconds
Alternating Incline Dumbbell Curls
Weights: Moderate
Alternating Incline Dumbbell Curls
10 reps
Rest
Rest
30 seconds
Alternating Incline Dumbbell Curls
Weights: Moderate
Alternating Incline Dumbbell Curls
10 reps
Rest
Rest
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Rest
Rest
30 seconds
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Rest
Rest
30 seconds
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Rest
Rest
1 minute
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
10 reps
Rest
Rest
30 seconds
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
10 reps
Rest
Rest
30 seconds
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
10 reps

Set 3: 1 round
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps
Rest
Rest
30 seconds
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps
Rest
Rest
30 seconds
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps
Rest
Rest
1 minute
Leg Press
Weights: Heavy
Leg Press
10 reps
Rest
Rest
30 seconds
Leg Press
Weights: Heavy
Leg Press
10 reps
Rest
Rest
30 seconds
Leg Press
Weights: Heavy
Leg Press
10 reps
Rest
Rest
1 minute
Dumbbell Step-Ups
Weights: Moderate
Dumbbell Step-Ups
10 reps
Rest
Rest
30 seconds
Dumbbell Step-Ups
Weights: Moderate
Dumbbell Step-Ups
10 reps
Rest
Rest
30 seconds
Dumbbell Step-Ups
Weights: Moderate
Dumbbell Step-Ups
10 reps
Rest
Rest
1 minute
Right Suitcase Split Squats with Kettlebell
Weights: Heavy
Right Suitcase Split Squats with Kettlebell
10 reps
Left Suitcase Split Squats with Kettlebell
Weights: Heavy
Left Suitcase Split Squats with Kettlebell
10 reps
Rest
Rest
30 seconds
Right Suitcase Split Squats with Kettlebell
Weights: Heavy
Right Suitcase Split Squats with Kettlebell
10 reps
Left Suitcase Split Squats with Kettlebell
Weights: Heavy
Left Suitcase Split Squats with Kettlebell
10 reps
Rest
Rest
30 seconds
Right Suitcase Split Squats with Kettlebell
Weights: Heavy
Right Suitcase Split Squats with Kettlebell
10 reps
Left Suitcase Split Squats with Kettlebell
Weights: Heavy
Left Suitcase Split Squats with Kettlebell
10 reps
Rest
Rest
1 minute
Leg Curls
Weights: Moderate
Leg Curls
12 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Moderate
Leg Curls
12 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Moderate
Leg Curls
12 reps
Rest
Rest
1 minute
Dips with Leg Extension
Weights: Moderate
Dips with Leg Extension
10 reps
Rest
Rest
30 seconds
Dips with Leg Extension
Weights: Moderate
Dips with Leg Extension
10 reps
Rest
Rest
30 seconds
Dips with Leg Extension
Weights: Moderate
Dips with Leg Extension
10 reps
Rest
Rest
1 minute
Weights: Heavy
Bench Barbell Calf Raises
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Bench Barbell Calf Raises
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Bench Barbell Calf Raises
10 reps

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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

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abs & core

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bodyweight

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weightlifting

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interval timers

HIIT

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Full Body

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