Moderate Workout

Arms

Moderate Duration 22 minutes

Target Areas: Arms, Shoulders

Equipment: Pull Up Bar, Medicine Ball, Resistance Band, Dumbbell, Bench, Strength Machine

Tags

Full Gym Workouts Arm Workouts Pull Up Bar Workouts Medicine Ball Workouts Resistance Band Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts

Exercises

Set 1: 3 rounds

Reps until failure

1 minute

Medicine Ball Chops

Weights: Moderate

Medicine Ball Chops

15 reps

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

20 seconds

Set 2: 3 rounds

Weights: Heavy

12 reps

20 reps

Bench Skull Crusher

Weights: Heavy

Bench Skull Crusher

12 reps

Set 3: 3 rounds

Dumbbell Hammer Curl to Press

Weights: Moderate

Dumbbell Hammer Curl to Press

15 reps

12 reps

Weights: Heavy

Rope Tricep Push Down

12 reps

12 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.

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

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