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Moderate Workout

Biceps&back

Moderate   1 h 26 m

Target Areas: Back, Arms, Core

Equipment: Dumbbells, Bench, Barbell, Exercise Mat

Payam Shalavi
 		    Added By Payam Shalavi
Biceps&back
Tags
Full Gym Workouts Back Workouts Dumbbell Workouts Bench Workouts Barbell Workouts
Description

Warm up

Exercises

Set 1: 1 round
Jog
❤️ Light (Zone 1)
Jog
3 minutes
Jumping Jacks
Jumping Jacks
45 seconds
Big Forward Arm Circles
❤️ Light (Zone 1)
Big Forward Arm Circles
2 minutes
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Body Circles
❤️ Light (Zone 1)
Body Circles
1 minute
Rotating Toe Touches
❤️ Light (Zone 1)
Rotating Toe Touches
45 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute
High Knee Pulls
❤️ Light (Zone 1)
High Knee Pulls
30 seconds
Knee Circles
❤️ Light (Zone 1)
Knee Circles
45 seconds
Inward Wrist Circles
Inward Wrist Circles
45 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
1 minute
Rest
Rest
2 minutes

Set 2: 1 round
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
2 minutes
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
3 minutes
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
3 minutes
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Rest
Rest
2 minutes
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Rest
Rest
3 minutes
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Rest
Rest
3 minutes
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Rest
Rest
2 minutes
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Rest
Rest
3 minutes
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Rest
Rest
3 minutes
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
10 reps
Rest
Rest
2 minutes
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
10 reps
Rest
Rest
3 minutes
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
10 reps
Rest
Rest
3 minutes
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
2 minutes
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
3 minutes
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
3 minutes
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Rest
Rest
2 minutes
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Rest
Rest
3 minutes
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Rest
Rest
3 minutes

Set 3: 1 round
90-90 Crunches
90-90 Crunches
20 reps
Buttertoe Crunches
Buttertoe Crunches
20 reps
Rest
Rest
1 minute
Cross Body Crunches
Cross Body Crunches
20 reps
Leg Lifts
Leg Lifts
10 reps
Rest
Rest
2 minutes

Set 4: 1 round
90-90 Crunches
90-90 Crunches
20 reps
Buttertoe Crunches
Buttertoe Crunches
20 reps
Rest
Rest
1 minute
Cross Body Crunches
Cross Body Crunches
20 reps
Leg Lifts
Leg Lifts
10 reps
Rest
Rest
2 minutes

Set 5: 1 round
90-90 Crunches
90-90 Crunches
20 reps
Buttertoe Crunches
Buttertoe Crunches
20 reps
Rest
Rest
1 minute
Cross Body Crunches
Cross Body Crunches
20 reps
Leg Lifts
Leg Lifts
10 reps

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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.

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Workout Categories

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abs & core

Abs & Core

bodyweight

Bodyweight

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YouTube

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Community Created

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Weightlifting

interval timers

HIIT

cardio

Cardio

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Toning

full body

Full Body

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