Moderate Workout

2:45

Moderate Duration 27 minutes

Target Areas: Arms, Back, Shoulders

Equipment: Barbells, Dumbbells, Bench, Pull Up Bar

Added By Brandon Nartker

Tags

Full Gym Workouts Arm Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Pull Up Bar Workouts

Exercises

Set 1: 2 rounds

Push-Ups

45 seconds

Plank

20 seconds

Set 2: 2 rounds

Barbell Bent-Over Rows

45 seconds

Mountain Climbers

Mountain Climbers

20 seconds

Set 3: 2 rounds

Overhead Press

45 seconds

Bicycle Crunches

Bicycle Crunches

20 seconds

Set 4: 2 rounds

Alternating Bicep Curls

Alternating Bicep Curls

45 seconds

Russian Twists

20 seconds

Set 5: 2 rounds

Bent Over Tricep Kick Backs

45 seconds

Crunches

20 seconds

Set 6: 2 rounds

Incline Dumbbell Bench Press

45 seconds

Squat Thrusts

20 seconds

Set 7: 2 rounds

90 Degree Hang

45 seconds

Ankle Grabbers

20 seconds

Set 8: 2 rounds

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

45 seconds

Dumbbell Side Bends

Dumbbell Side Bends

20 seconds

Set 9: 2 rounds

Rotational Shoulder Press

45 seconds

Cross Knees to Elbows

Cross Knees to Elbows

20 seconds

Set 10: 2 rounds

Tricep Extensions

Tricep Extensions

45 seconds

Plank

20 seconds

Set 11: 2 rounds

Alternating Hammer Curls

45 seconds

Mountain Climbers

Mountain Climbers

20 seconds

Set 12: 2 rounds

Dumbbell Deadlift

45 seconds

Russian Twists

20 seconds

Set 13: 1 round

Barbell Clean and Press

Barbell Clean and Press

1 minute

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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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Do this workout in Workout Trainer

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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.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

Featured

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Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

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Toning

Full Body