Moderate Workout

Hendur

Moderate Duration 31 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell, Bench, Barbell, Resistance Band, Kettlebell, Stability Ball, Wall, Chair

Added By Andrea Atladottir

Tags

Full Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Barbell Workouts Resistance Band Workouts Kettlebell Workouts Exercise Ball Workouts Wall Workouts Chair Workouts

Exercises

Set 1: 1 round

Alternating Bicep Curls

Alternating Bicep Curls

15 reps

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

15 reps

Alternating Hammer Curls

Alternating Hammer Curls

15 reps

Barbell Bicep Curls

Barbell Bicep Curls

10 reps

Dumbbell Front Raises

Dumbbell Front Raises

10 reps

Dumbbell Chest Press

Dumbbell Chest Press

10 reps

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

10 reps

Set 2: 1 round

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

15 reps

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

15 reps

15 reps

Kettlebell Upright Row

Kettlebell Upright Row

10 reps

Mountain Climbers

Mountain Climbers

1 minute

Barbell Reverse Grip Row

Barbell Reverse Grip Row

10 reps

Set 3: 1 round

Stability Ball Chest Press

Stability Ball Chest Press

15 reps

Barbell Bicep Curls

Barbell Bicep Curls

15 reps

Lateral to Front Raises

Lateral to Front Raises

15 reps

Bench Skull Crusher

Bench Skull Crusher

15 reps

1 minute

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

1 minute

Set 4: 1 round

1 minute

Contralateral Limb Raises

Contralateral Limb Raises

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

18 reps

Diamond Push Ups

Diamond Push Ups

15 reps

15 reps

1 minute

Alternating Side Crunches

Alternating Side Crunches

1 minute

1 minute

Cross Body Crunches

Cross Body Crunches

1 minute

Flying Supermans

Flying Supermans

1 minute

Set 5: 1 round

Bicep Stretches

Bicep Stretches

1 minute

1 minute

Curved Spine Stretch

Curved Spine Stretch

1 minute

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

1 minute

Left Tricep Stretch

Left Tricep Stretch

1 minute

Right Arm Cross Stretch

Right Arm Cross Stretch

1 minute

Shoulder Stretches

Shoulder Stretches

1 minute

Underhand Wrist Flexor Stretches

Underhand Wrist Flexor Stretches

1 minute

Right Neck Stretch

Right Neck Stretch

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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