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Moderate Workout

Weight Training Upper

Moderate   21 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell, Medicine Ball, Bench

Boyang Hu
 		    Added By Boyang Hu
Weight Training Upper
Tags
Full Gym Workouts Arm Workouts Dumbbell Workouts Medicine Ball Workouts Bench Workouts
Description

Weights

Exercises

Set 1: 1 round
15 Right Dumbbell Woodchops
15 Right Dumbbell Woodchops
40 seconds
Transition
Transition
20 seconds
15 Left Dumbbell Woodchops
15 Left Dumbbell Woodchops
40 seconds
Transition
Transition
20 seconds

Set 2: 2 rounds
12 Dumbbell Bent Over Rows
12 Dumbbell Bent Over Rows
40 seconds
Rest
Rest
20 seconds
8 Alternating Bicep Curls
8 Alternating Bicep Curls
40 seconds
Transition
Transition
20 seconds
15 Dumbbell Chest Press
15 Dumbbell Chest Press
50 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Russian Twists with a Ball
Russian Twists with a Ball
45 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
15 Dumbbell Rear Lateral Raises
15 Dumbbell Rear Lateral Raises
40 seconds
Rest
Rest
20 seconds
12 Dumbbell Sumo Squats
12 Dumbbell Sumo Squats
40 seconds
Rest
Rest
20 seconds
10 Dumbbell Upright Rows
10 Dumbbell Upright Rows
40 seconds
Rest
Rest
20 seconds
15 Dumbbell Chest Press
15 Dumbbell Chest Press
50 seconds
Rest
Rest
30 seconds

Set 5: 1 round
10 Right Concentrated Bicep Curls
10 Right Concentrated Bicep Curls
50 seconds
Transition
Transition
10 seconds
10 Left Concentrated Bicep Curls
10 Left Concentrated Bicep Curls
50 seconds
Transition
Transition
10 seconds
12 Tricep Extensions
12 Tricep Extensions
40 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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Workout Categories

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abs & core

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bodyweight

Bodyweight

youtube

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Community Created

weightlifting

Weightlifting

interval timers

HIIT

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Full Body

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