Getting ready

In this moderate chest, back, shoulder, and arm workout you will be changing the weights you are using and the number of reps depending on the exercise. Grab yourself 2 sets of dumbbells, light and moderate.

Exercises

Set 1: 2 rounds

Weights: Light

Dumbbell Front Raises

15 reps

Weights: Light

Dumbbell Lateral Shoulder Raises

15 reps

Weights: Light

Dumbbell Rear Lateral Raises

15 reps

Rest

10 seconds

Set 2: 2 rounds

Weights: Moderate

Dumbbell Bent Over Rows

10 reps

Weights: Moderate

Dumbbell Upright Rows

10 reps

Weights: Moderate

Dumbbell Push Press

10 reps

Rest

10 seconds

Dumbbell Push-Ups

1 minute

Set 3: 2 rounds

Weights: Heavy

Alternating Bicep Curls

8 reps

Rest

10 seconds

Weights: Heavy

Tricep Kickbacks

8 reps

Rest

10 seconds

Bicep Curls

1 minute

Set 4: 1 round

Shoulder Stretches

30 seconds

Tricep Stretches

30 seconds

Upper Back Swimmer Stretches

30 seconds

Bicep Stretches

30 seconds

Set 5: 1 round

Push-Ups

1 minute

Plank

1 minute

Mountain Climbers

1 minute

Crunches

1 minute

Jumping Jacks

1 minute

Fifer Scissors

1 minute

Related Workouts

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Tuesday

12 minutes, Intense

Arms, Shoulders, Back and Chest

34 mins 28 secs, Moderate

Back And Shoulders

21 mins 36 secs, Moderate

Upper Body 2

8 mins 45 secs, Moderate

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