Moderate Workout

2

Moderate Duration 1 h 13 m

Target Areas: Back, Arms

Equipment: Dumbbell, Bench, Barbell, Chair

Added By Payam Shalavi

Tags

Full Gym Workouts Back Workouts Dumbbell Workouts Bench Workouts Barbell Workouts Chair Workouts

Description

Warm up

Exercises

Set 1: 1 round

❤️ Light (Zone 1)

4 minutes

1 minute

❤️ Light (Zone 1)

1 minute

Rotating Toe Touches

❤️ Light (Zone 1)

Rotating Toe Touches

1 minute

Standing Leg Stretches

Standing Leg Stretches

1 minute

Big Forward Arm Circles

❤️ Light (Zone 1)

Big Forward Arm Circles

1 minute

Right Tricep Stretch

Right Tricep Stretch

30 seconds

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

30 seconds

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

1 minute

High Knee Pulls

❤️ Light (Zone 1)

High Knee Pulls

1 minute

❤️ Light (Zone 1)

1 minute

Inward Wrist Circles

Inward Wrist Circles

1 minute

Clockwise Neck Rolls

Clockwise Neck Rolls

1 minute

1 minute

Set 2: 1 round

Alternating Bicep Curls

Weights: Moderate

Alternating Bicep Curls

20 reps

45 seconds

Alternating Bicep Curls

Weights: Moderate

Alternating Bicep Curls

20 reps

45 seconds

Alternating Bicep Curls

Weights: Moderate

Alternating Bicep Curls

20 reps

45 seconds

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

20 reps

45 seconds

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

20 reps

45 seconds

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

20 reps

45 seconds

Weights: Moderate

12 reps

45 seconds

Weights: Moderate

12 reps

45 seconds

Weights: Moderate

12 reps

45 seconds

Weights: Moderate

12 reps

45 seconds

Weights: Moderate

12 reps

45 seconds

Weights: Moderate

12 reps

45 seconds

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

12 reps

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

12 reps

45 seconds

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

12 reps

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

12 reps

45 seconds

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

12 reps

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

12 reps

45 seconds

Alternating Bent Over Rows

Weights: Moderate

Alternating Bent Over Rows

20 reps

45 seconds

Alternating Bent Over Rows

Weights: Moderate

Alternating Bent Over Rows

20 reps

45 seconds

Alternating Bent Over Rows

Weights: Moderate

Alternating Bent Over Rows

20 reps

45 seconds

Barbell Back Loaded Squats

Barbell Back Loaded Squats

10 reps

45 seconds

Barbell Back Loaded Squats

Barbell Back Loaded Squats

10 reps

45 seconds

Barbell Back Loaded Squats

Barbell Back Loaded Squats

10 reps

1 minute

Barbell Bent-Over Rows

Weights: Moderate

Barbell Bent-Over Rows

10 reps

45 seconds

Barbell Bent-Over Rows

Weights: Moderate

Barbell Bent-Over Rows

10 reps

45 seconds

Barbell Bent-Over Rows

Weights: Moderate

Barbell Bent-Over Rows

10 reps

1 minute

Dumbbell Rear Lateral Raises

Weights: Moderate

Dumbbell Rear Lateral Raises

15 reps

45 seconds

Dumbbell Rear Lateral Raises

Weights: Moderate

Dumbbell Rear Lateral Raises

15 reps

45 seconds

Dumbbell Rear Lateral Raises

Weights: Moderate

Dumbbell Rear Lateral Raises

15 reps

45 seconds

Kneeling Left Arm Rows

Kneeling Left Arm Rows

10 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

10 reps

45 seconds

Kneeling Left Arm Rows

Kneeling Left Arm Rows

10 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

10 reps

45 seconds

Kneeling Left Arm Rows

Kneeling Left Arm Rows

10 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

10 reps

45 seconds

Seated Torso Twists

Seated Torso Twists

1 minute

15 seconds

Seated Torso Twists

Seated Torso Twists

1 minute

15 seconds

Seated Torso Twists

Seated Torso Twists

1 minute

30 seconds

1 minute

15 seconds

1 minute

15 seconds

1 minute

15 seconds

Set 3: 1 round

20 reps

Buttertoe Crunches

Buttertoe Crunches

20 reps

Cross Body Crunches

Cross Body Crunches

20 reps

30 seconds

10 reps

Cross Knees to Elbows

❤️ Moderate (Zone 2)

Cross Knees to Elbows

20 reps

1 minute

20 reps

20 reps

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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