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Moderate Workout

Push Pull

Moderate   32 minutes

Target Areas: Back, Core, Shoulders

Equipment: Dumbbell, Bench, Pull Up Bar

Duane Jeffries
 		    Added by Personal Trainer Duane Jeffries
Push Pull
Tags
Home Gym Workouts Back Workouts Dumbbell Workouts Bench Workouts Pull Up Bar Workouts
Description

Blast shoulders chest n back

Exercises

Set 1: 3 rounds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
15 reps
Pull-Ups
Pull-Ups
Reps until failure
Overhead Press
Weights: Moderate
Overhead Press
15 reps
Plank
Plank
1 minute
Rest
Rest
30 seconds

Set 2: 3 rounds
Push-Up and Rotation
Push-Up and Rotation
15 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
15 reps
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
30 seconds

Set 3: 3 rounds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
15 reps
Dumbbell Deadlift
12 reps
Weights: Heavy
Dumbbell Shrug
15 reps
Mountain Climbers
❤️ Vigorous (Zone 3)
Mountain Climbers
1 minute
Rest
Rest
30 seconds

Related Workouts

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Push
14 mins 24 secs, Moderate
Push 2
Push 2
23 mins 12 secs, Moderate
Chest/back 2
Chest/back 2
30 mins 40 secs, Intense
PUSH WORKOUT A
PUSH WORKOUT A
40 mins 29 secs, Moderate
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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

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youtube

YouTube

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Community Created

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Weightlifting

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