Moderate Workout

Biceps & Triceps

Moderate Duration 42 minutes

Target Areas: Arms

Equipment: Jump Rope, Barbell, Dumbbells, Bench

Added By Asif Kalam

Tags

Full Gym Workouts Arm Workouts Jump Rope Workouts Barbell Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 2 rounds

❤️ Moderate (Zone 2)

50 reps

❤️ Moderate (Zone 2)

1 minute

30 seconds

Set 2: 1 round

Barbell Bicep Curls

Weights: Light

Barbell Bicep Curls

10 reps

30 seconds

Diamond Push-Ups

Diamond Push-Ups

15 reps

30 seconds

Barbell Bicep Curls

Weights: Moderate

Barbell Bicep Curls

9 reps

30 seconds

Diamond Push-Ups

Diamond Push-Ups

14 reps

30 seconds

Barbell Bicep Curls

Weights: Heavy

Barbell Bicep Curls

8 reps

30 seconds

Diamond Push-Ups

Diamond Push-Ups

13 reps

30 seconds

Barbell Bicep Curls

Weights: Maximum

Barbell Bicep Curls

7 reps

30 seconds

Diamond Push-Ups

Diamond Push-Ups

12 reps

30 seconds

Set 3: 1 round

Weights: Light

10 reps

30 seconds

15 reps

30 seconds

Weights: Moderate

9 reps

30 seconds

14 reps

30 seconds

Weights: Heavy

8 reps

30 seconds

13 reps

30 seconds

Weights: Maximum

7 reps

30 seconds

12 reps

30 seconds

Set 4: 1 round

❤️ Moderate (Zone 2)

Concentration Curl

10 reps

30 seconds

Tricep Extensions

Weights: Light

Tricep Extensions

15 reps

30 seconds

❤️ Vigorous (Zone 3)

Concentration Curl

9 reps

30 seconds

Tricep Extensions

Weights: Moderate

Tricep Extensions

14 reps

30 seconds

❤️ Very Hard (Zone 4)

Concentration Curl

8 reps

30 seconds

Tricep Extensions

Weights: Heavy

Tricep Extensions

13 reps

30 seconds

❤️ Maximum (Zone 5)

Concentration Curl

7 reps

30 seconds

Tricep Extensions

Weights: Maximum

Tricep Extensions

12 reps

30 seconds

Set 5: 4 rounds

Weights: Moderate

10 reps

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Close Grip Bench Press

10 reps

30 seconds

Set 6: 1 round

❤️ Moderate (Zone 2)

50 reps

❤️ Moderate (Zone 2)

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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