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Moderate Workout

Upper Body

Moderate   22 minutes

Target Areas: Shoulders

Equipment: Bench, Dumbbell, Wall

Milla Hatalak
 		    Added By Milla Hatalak
Upper Body
Tags
Home Gym Workouts Shoulder Workouts Bench Workouts Dumbbell Workouts Wall Workouts
Description

Back, Shoulders, Abs

Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
35 seconds
Rest
Rest
15 seconds
Alternating Side Reaches
❤️ Moderate (Zone 2)
Alternating Side Reaches
35 seconds
Rest
Rest
15 seconds
Cross Jacks
Cross Jacks
35 seconds
Rest
Rest
15 seconds
Elbow To Knee Twists
Elbow To Knee Twists
35 seconds
Rest
Rest
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
35 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
35 seconds

Set 2: 1 round
Mountain Climbers
❤️ Moderate (Zone 2)
Mountain Climbers
35 seconds
Rest
Rest
20 seconds
Bicycle in Bridge
Bicycle in Bridge
35 seconds
Rest
Rest
20 seconds
Push-Ups
Push-Ups
35 seconds
Rest
Rest
20 seconds
90-90 Crunch Taps
90-90 Crunch Taps
35 seconds
Rest
Rest
20 seconds
Bench Plank
35 seconds
Rest
Rest
20 seconds
Dolphin Push-Ups
Dolphin Push-Ups
35 seconds
Rest
Rest
25 seconds
Contralateral Limb Raises
Contralateral Limb Raises
35 seconds
Rest
Rest
20 seconds
5 Way Push-Ups
5 Way Push-Ups
45 seconds
Rest
Rest
20 seconds
Bear Crawls
Bear Crawls
35 seconds
Rest
Rest
20 seconds
Dips with Leg Extension
Dips with Leg Extension
35 seconds
Rest
Rest
20 seconds
Russian Twists
Russian Twists
35 seconds
Inchworms
Inchworms
35 seconds

Set 3: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
16 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
20 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
15 reps
Dumbbell Woodchops
Dumbbell Woodchops
16 reps
Rest
Rest
25 seconds
Dumbbell Chest Press
Dumbbell Chest Press
20 reps
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
20 reps

Set 4: 1 round
90 Lat Stretch
90 Lat Stretch
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
20 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds

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Workouts with the same Equipment

Grind - Pile driver (Chest and Arms Plus Isometric And Balance Sets )
Grind - Pile driver (Chest and Arms Plus Isometric And Balance Sets )
38 mins 30 secs, Intense
Start - Pusher (Chest, Shoulders And Triceps Plus Isometric Set )
Start - Pusher (Chest, Shoulders And Triceps Plus Isometric Set )
36 mins 45 secs, Intense
The Finish Line - Pile driver (chest and tricep)
The Finish Line - Pile driver (chest and tricep)
23 mins 45 secs, Intense
Finals - Bench Day (Chest And Back)
Finals - Bench Day (Chest And Back)
26 minutes, Intense
Deep Dive - 4x4 (Chest And Shoulder)
Deep Dive - 4x4 (Chest And Shoulder)
25 minutes, Intense
Starter - Pusher (Chest And Triceps)
Starter - Pusher (Chest And Triceps)
24 mins 20 secs, Intense
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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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