Moderate Workout

Upper

Moderate Duration 23 minutes

Target Areas: Shoulders, Arms

Equipment: Barbell, Dumbbells, Chair, Stability Ball, Wall

Added By Joshua Feinberg

Tags

Full Gym Workouts Shoulder Workouts Barbell Workouts Dumbbell Workouts Chair Workouts Exercise Ball Workouts Wall Workouts

Exercises

Set 1: 2 rounds

Barbell Bicep Curls

Barbell Bicep Curls

10 reps

Barbell Shoulder Press

Barbell Shoulder Press

10 reps

Alternating Bicep Curls

Alternating Bicep Curls

10 reps

Lateral to Front Raises

Lateral to Front Raises

8 reps

Set 2: 2 rounds

Kneeling Push-Ups

Kneeling Push-Ups

15 reps

Dumbbell Chest Press

Dumbbell Chest Press

10 reps

10 reps

Tricep Extensions

Tricep Extensions

10 reps

10 reps

Dumbbell Shrugs

Dumbbell Shrugs

10 reps

Set 3: 2 rounds

Dumbbell Front Raises

Dumbbell Front Raises

10 reps

Seated Dumbbell Press

Seated Dumbbell Press

10 reps

Overhead Presses

Overhead Presses

10 reps

Dumbbell Fly on Ball

Dumbbell Fly on Ball

10 reps

Pullovers on Ball

Pullovers on Ball

8 reps

Stability Ball Incline Press

Stability Ball Incline Press

10 reps

Split Stance Shoulder Press

Split Stance Shoulder Press

10 reps

10 reps

Set 4: 2 rounds

10 reps

Bicycle Crunches

Bicycle Crunches

10 reps

15 reps

10 reps

Dumbbell Left Side Bends

Dumbbell Left Side Bends

10 reps

Dumbbell Right Side Bends

Dumbbell Right Side Bends

10 reps

Hollow Body Holds

Hollow Body Holds

10 reps

15 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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