Tims

Moderate Duration 18 minutes

Target Areas: Upper Body

Equipment: Dumbbells, Bench

Added By Tim Evans

Exercises

Set 1: 1 round

Dumbbell V-Raises

30 seconds

Dumbbell Bent Over Rows

30 seconds

Dumbbell V-Raises

30 seconds

Dumbbell Bent Over Rows

30 seconds

Set 2: 1 round

Dumbbell Chest Press

1 minute

Push-Ups

25 seconds

Dumbbell Chest Press

1 minute

Push-Ups

25 seconds

Rest

10 seconds

Set 3: 1 round

Alternating Bicep Curls

30 seconds

Tricep Dips

30 seconds

Alternating Bicep Curls

40 seconds

Tricep Dips

30 seconds

Set 4: 1 round

Dumbbell Chest Press

1 minute

Rest

10 seconds

Dumbbell Chest Press

1 minute

Rest

20 seconds

Dumbbell Fly

1 minute

Rest

20 seconds

Dumbbell Fly

1 minute

Rest

30 seconds

Set 5: 1 round

Hammer Curls

40 seconds

Rest

10 seconds

Alternating Bicep Curls

30 seconds

Rest

10 seconds

Tricep Dips

30 seconds

Rest

10 seconds

Tricep Dips

30 seconds

Rest

10 seconds

Set 6: 1 round

Bicycle Crunches

30 seconds

Rest

10 seconds

90-90 Crunches

30 seconds

Rest

10 seconds

Bicycle Crunches

30 seconds

Rest

10 seconds

90-90 Crunches

30 seconds

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Top Choice for this Workout

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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.

Quickdraw Adjustable Dumbbells