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Moderate Workout

Biceps & Chest

Moderate   39 minutes

Target Areas: Arms, Chest

Equipment: Barbell, Dumbbells, Bench

Asif Kalam
 		    Added By Asif Kalam
Biceps & Chest
Tags
Full Gym Workouts Arm Workouts Barbell Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 1 round
Cardio Warm-Up
❤️ Moderate (Zone 2)
Cardio Warm-Up
5 minutes
Rest
Rest
1 minute

Set 2: 4 rounds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
❤️ Moderate (Zone 2)
Push-Ups
15 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Heavy
❤️ Vigorous (Zone 3)
Barbell Bicep Curls
12 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Dumbbell Bench Press
Weights: Heavy
❤️ Vigorous (Zone 3)
Dumbbell Bench Press
12 reps
Rest
Rest
30 seconds
Hammer Curls
Weights: Heavy
❤️ Vigorous (Zone 3)
Hammer Curls
12 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
❤️ Vigorous (Zone 3)
Dicline Bench Press
12 reps
Rest
Rest
30 seconds
❤️ Vigorous (Zone 3)
Reverse Curl
12 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Dumbbell Fly on Bench
Weights: Moderate
❤️ Vigorous (Zone 3)
Dumbbell Fly on Bench
12 reps
Rest
Rest
30 seconds
Right Concentrated Bicep Curls
Weights: Moderate
❤️ Vigorous (Zone 3)
Right Concentrated Bicep Curls
12 reps
Rest
Rest
10 seconds
Left Concentrated Bicep Curls
Weights: Moderate
❤️ Vigorous (Zone 3)
Left Concentrated Bicep Curls
12 reps
Rest
Rest
30 seconds

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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

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weight loss

Weight Loss

abs & core

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Community Created

weightlifting

Weightlifting

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HIIT

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Cardio

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Toning

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Full Body

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