Moderate Workout

Upper Body

Moderate Duration 59 minutes

Target Areas: Shoulders, Arms

Equipment: Dumbbells, Chair, Bench, Exercise Mat

Added by Personal Trainer Elena Lizunova

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts Chair Workouts Bench Workouts

Exercises

Set 1: 4 rounds

Seated Dumbbell Press

Weights: Moderate

Seated Dumbbell Press

24 reps

Dumbbell Bent Over Rows

Weights: Moderate

Dumbbell Bent Over Rows

24 reps

40 seconds

Set 2: 4 rounds

Bench Dumbbell Fly

Weights: Moderate

Bench Dumbbell Fly

15 reps

Kneeling Left Arm Rows

Weights: Moderate

Kneeling Left Arm Rows

12 reps

Kneeling Right Arm Rows

Weights: Moderate

Kneeling Right Arm Rows

12 reps

40 seconds

Set 3: 4 rounds

15 reps

15 reps

40 seconds

Set 4: 4 rounds

Alternating Dumbbell Curl to Press

Weights: Moderate

Alternating Dumbbell Curl to Press

20 reps

Dumbbell Front Raises

Weights: Moderate

Dumbbell Front Raises

10 reps

Dumbbell Lateral Shoulder Raises

Weights: Light

Dumbbell Lateral Shoulder Raises

10 reps

40 seconds

Set 5: 4 rounds

Kneeling Right Tricep Kickbacks

Weights: Moderate

Kneeling Right Tricep Kickbacks

12 reps

Kneeling Left Tricep Kickbacks

Weights: Moderate

Kneeling Left Tricep Kickbacks

12 reps

Weights: Moderate

10 reps

40 seconds

Set 6: 4 rounds

❤️ Vigorous (Zone 3)

15 reps

20 reps

30 reps

Bent Knee Hip Raises

Bent Knee Hip Raises

20 reps

40 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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