Upper

Moderate Duration 34 minutes

Target Areas: Arms, Back

Equipment: Dumbbell, Barbell, Pull Up Bar

Exercises

Set 1: 4 rounds

Bench Press - One Arm

8 reps

Rest

45 seconds

Set 2: 3 rounds

Standing Landmine Close Grip Press

10 reps

Rest

45 seconds

Set 3: 3 rounds

Dumbbell Rear Lateral Raises

10 reps

Rest

45 seconds

Set 4: 3 rounds

Weights: Moderate

Barbell Bicep Curl to Press

10 reps

Rest

45 seconds

Set 5: 4 rounds

Pull-Ups

6 reps

Rest

45 seconds

Set 6: 3 rounds

Pullover

8 reps

Rest

45 seconds

Set 7: 3 rounds

Alternating Bent Over Rows

8 reps

Rest

45 seconds

Set 8: 4 rounds

Tricep Extensions

8 reps

Bicep Curls

8 reps

Set 9: 2 rounds

Lift Crunch

20 reps

Rest

45 seconds

Set 10: 2 rounds

Crunches

20 reps

Rest

45 seconds

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Top Choice for this Workout

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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