Upper Body

Beginner Duration 45 minutes

Target Areas: Arms, Legs

Equipment: Treadmill, Barbell, Bench, Dumbbells, Strength Machine, Jump Rope

Added By Aiman Mikhail

Exercises

Set 1: 1 round

Treadmill Slow Jogging

5 minutes

Set 2: 5 rounds

Weights: Moderate

Barbell Bench Press

15 reps

Rest

15 seconds

Set 3: 5 rounds

Weights: Moderate

Dumbbell Shoulder Press

15 reps

Rest

15 seconds

Set 4: 5 rounds

Weights: Moderate

Back Extension Machine

15 reps

Set 5: 5 rounds

❤️ Moderate (Zone 2)

Lat Pulldown

15 reps

Rest

15 seconds

Set 6: 5 rounds

Barbell Bicep Curls

15 reps

Rest

15 seconds

Set 7: 5 rounds

❤️ Moderate (Zone 2)

Triceps - Barbell Extension

15 reps

Rest

15 seconds

Set 8: 5 rounds

❤️ Moderate (Zone 2)

Battle Ropes

30 seconds

Rest

15 seconds

Set 9: 5 rounds

Weights: Moderate

Dumbbell Shrugs

15 reps

Rest

15 seconds

Set 10: 1 round

Treadmill Slow Jogging

5 minutes

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Upper Body

Exercises

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