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Moderate Workout

Lunch

Moderate   23 minutes

Target Areas: Arms

Equipment: Wall, Dumbbell, Bench, Barbell

Adam Young
 		    Added By Adam Young
Lunch
Tags
Full Gym Workouts Arm Workouts Wall Workouts Dumbbell Workouts Bench Workouts Barbell Workouts

Exercises

Set 1: 1 round
Bicep Stretches
Bicep Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Tricep Stretch
Left Tricep Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
15 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
35 seconds
Rest
Rest
20 seconds
Barbell Bench Press
Barbell Bench Press
35 seconds
Rest
Rest
20 seconds

Set 3: 3 rounds
Alternating Bent Over Rows
Weights: Heavy
Alternating Bent Over Rows
35 seconds
Rest
Rest
30 seconds
Alternating Hammer Curls
Alternating Hammer Curls
35 seconds
Rest
Rest
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
35 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
35 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Alternating Bicep Curls
Alternating Bicep Curls
35 seconds
Rest
Rest
30 seconds

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Quickdraw Adjustable Dumbbells
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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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