Moderate Workout

Functional Strength

Moderate Duration 19 minutes

Target Areas: Upper Body

Equipment: Dumbbell, Bench

Added By Ahmad Zakaria

Tags

Home Gym Workouts Upper Body Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 2 rounds

Alternating Dumbbell Bench Press

Weights: Moderate

Alternating Dumbbell Bench Press

50 seconds

15 seconds

Alternating Bent Over Rows

Weights: Moderate

Alternating Bent Over Rows

50 seconds

15 seconds

Set 2: 2 rounds

Alternating Overhead Press

Weights: Moderate

Alternating Overhead Press

45 seconds

15 seconds

Alternating Pullovers on Ball

Weights: Moderate

Alternating Pullovers on Ball

45 seconds

15 seconds

Set 3: 2 rounds

Alternating Bicep Curls

Weights: Moderate

Alternating Bicep Curls

50 seconds

15 seconds

Alternating Bench Skull Crusher

Weights: Moderate

Alternating Bench Skull Crusher

50 seconds

15 seconds

Set 4: 1 round

Dumbbell Front Raises

Weights: Light

Dumbbell Front Raises

45 seconds

15 seconds

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

45 seconds

15 seconds

Set 5: 1 round

Reps until failure

Reps until failure

Reps until failure

Big Forward Arm Circles

Big Forward Arm Circles

Reps until failure

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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.

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Do this workout in Workout Trainer

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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