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Moderate Workout

Upper

Moderate   29 minutes

Target Areas: Arms, Shoulders

Equipment: Barbell, Bench, Dumbbells

Pepijn Bergakker
 		    Added By Pepijn Bergakker
Upper
Tags
Full Gym Workouts Arm Workouts Barbell Workouts Bench Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Cardio Warm Up
❤️ Light (Zone 1)
Cardio Warm Up
3 minutes
Mountain Climbers
Mountain Climbers
1 minute

Set 2: 3 rounds
Diamond Push-Ups
Diamond Push-Ups
5 reps

Set 3: 1 round
Rest
Rest
30 seconds

Set 4: 3 rounds
Barbell Bench Press
Weights: Light
Barbell Bench Press
10 reps

Set 5: 1 round
Rest
Rest
30 seconds

Set 6: 3 rounds
Barbell Bent-Over Rows
Weights: Light
Barbell Bent-Over Rows
10 reps

Set 7: 1 round
Rest
Rest
30 seconds

Set 8: 3 rounds
Barbell Bench Press
Weights: Light
Barbell Bench Press
10 reps

Set 9: 1 round
Rest
Rest
30 seconds

Set 10: 3 rounds
Barbell Reverse Curl to Press
Weights: Light
Barbell Reverse Curl to Press
10 reps

Set 11: 1 round
Rest
Rest
4 minutes

Set 12: 3 rounds
Dumbbell Fly on Bench
Dumbbell Fly on Bench
10 reps

Set 13: 1 round
Rest
Rest
30 seconds

Set 14: 3 rounds
Bicep Curls
Weights: Light
Bicep Curls
10 reps

Set 15: 1 round
Rest
Rest
30 seconds

Set 16: 3 rounds
Bench Dips
Bench Dips
10 reps

Set 17: 1 round
Rest
Rest
30 seconds

Set 18: 3 rounds
Dumbbell Back Row
Dumbbell Back Row
10 reps

Set 19: 1 round
Rest
Rest
30 seconds

Set 20: 3 rounds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps

Set 21: 1 round
Rest
Rest
30 seconds

Set 22: 3 rounds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
10 reps
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
10 reps

Set 23: 1 round
Rest
Rest
30 seconds

Set 24: 3 rounds
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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