Reps & Weights

In this moderate chest, back, shoulder, and arm workout you will be changing the weights you are using and the number of reps depending on the exercise. Grab yourself 2 sets of dumbbells, light and moderate.

Exercises

Set 1: 4 rounds

Weights: Light

Dumbbell Front Raises

15 reps

Weights: Light

Dumbbell Lateral Shoulder Raises

15 reps

Weights: Light

Dumbbell Rear Lateral Raises

15 reps

Rest

20 seconds

Set 2: 4 rounds

Weights: Moderate

Dumbbell Bent Over Rows

10 reps

Weights: Moderate

Dumbbell Upright Rows

10 reps

Weights: Moderate

Dumbbell Push Press

10 reps

Rest

20 seconds

Set 3: 4 rounds

Weights: Heavy

Alternating Bicep Curls

8 reps

Rest

10 seconds

Weights: Heavy

Tricep Kickbacks

8 reps

Rest

10 seconds

Bench Skull Crusher

15 reps

Set 4: 1 round

Shoulder Stretches

30 seconds

Tricep Stretches

30 seconds

Upper Back Swimmer Stretches

30 seconds

Bicep Stretches

30 seconds

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