Moderate Workout

Monday

Moderate Duration 1 h 55 m

Target Areas: Upper Body

Equipment: Dumbbell, Chair, Stability Ball, Wall, Bench, Cardio Machine, Barbell, Kettlebell

Added By Ionut Mistode

Tags

Full Gym Workouts Upper Body Workouts Dumbbell Workouts Chair Workouts Exercise Ball Workouts Wall Workouts Bench Workouts Cardio Machine Workouts Barbell Workouts Kettlebell Workouts

Exercises

Set 1: 3 rounds

Look up with Arched Back

Look up with Arched Back

1 minute

1 minute

10 seconds

Lateral Lunge with Bicep Curl

Lateral Lunge with Bicep Curl

1 minute

10 seconds

Tricep Kickbacks

Tricep Kickbacks

1 minute

10 seconds

30 seconds

Dumbbell Left Side Bends

Dumbbell Left Side Bends

1 minute

Dumbbell Side Bends

Dumbbell Side Bends

1 minute

Seated Dumbbell Press

Seated Dumbbell Press

1 minute

1 minute

Set 2: 1 round

Push-Up and Rotation

Push-Up and Rotation

1 minute

Wall Diamond Push-Ups

Wall Diamond Push-Ups

1 minute

1 minute

blast off push up

30 seconds

1 minute

Set 3: 7 rounds

Alternating Bicep Curls

Alternating Bicep Curls

45 seconds

Tricep Kickbacks

Tricep Kickbacks

45 seconds

30 seconds

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

45 seconds

1 minute

30 seconds

Barbell Bench Press

Barbell Bench Press

45 seconds

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

45 seconds

Kettlebell Around the World

Kettlebell Around the World

1 minute

Dumbell Back Row

Dumbell Back Row

1 minute

Dumbbell Push Press

Dumbbell Push Press

30 seconds

20 seconds

Set 4: 3 rounds

Bicycle Crunches

Bicycle Crunches

1 minute

1 minute

30 seconds

30 seconds

1 minute

Set 5: 1 round

10 minutes

55 seconds

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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.

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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