Moderate Workout

Arms

Moderate Duration 23 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench, Strength Machine

Added By Joslyn Gage

Tags

Full Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts

Exercises

Set 1: 1 round

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

16 reps

Tricep Extensions

Weights: Moderate

Tricep Extensions

10 reps

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

10 reps

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

10 reps

10 reps

30 seconds

Set 2: 1 round

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

16 reps

Tricep Extensions

Weights: Moderate

Tricep Extensions

10 reps

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

10 reps

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

10 reps

10 reps

30 seconds

Set 3: 1 round

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

16 reps

Tricep Extensions

Weights: Moderate

Tricep Extensions

10 reps

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

10 reps

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

10 reps

10 reps

30 seconds

Set 4: 1 round

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

16 reps

Tricep Extensions

Weights: Moderate

Tricep Extensions

10 reps

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

10 reps

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

10 reps

10 reps

30 seconds

Set 5: 1 round

❤️ Moderate (Zone 2)

Cable Bicep Curls

10 reps

Weights: Moderate

Cable Tricep Push Down

10 reps

Dumbbell Wrist Curls

Weights: Light

Dumbbell Wrist Curls

15 reps

Dumbbell Reverse Wrist Curls

Weights: Light

Dumbbell Reverse Wrist Curls

15 reps

Set 6: 1 round

❤️ Moderate (Zone 2)

Cable Bicep Curls

10 reps

Weights: Moderate

Cable Tricep Push Down

10 reps

Dumbbell Wrist Curls

Weights: Light

Dumbbell Wrist Curls

15 reps

Dumbbell Reverse Wrist Curls

Weights: Light

Dumbbell Reverse Wrist Curls

15 reps

Set 7: 1 round

❤️ Moderate (Zone 2)

Cable Bicep Curls

10 reps

Weights: Moderate

Cable Tricep Push Down

10 reps

Dumbbell Wrist Curls

Weights: Light

Dumbbell Wrist Curls

15 reps

Dumbbell Reverse Wrist Curls

Weights: Light

Dumbbell Reverse Wrist Curls

15 reps

Set 8: 1 round

❤️ Moderate (Zone 2)

Cable Bicep Curls

10 reps

Weights: Moderate

Cable Tricep Push Down

10 reps

Dumbbell Wrist Curls

Weights: Light

Dumbbell Wrist Curls

15 reps

Dumbbell Reverse Wrist Curls

Weights: Light

Dumbbell Reverse Wrist Curls

15 reps

Set 9: 1 round

Bicep Stretches

Bicep Stretches

30 seconds

Left Tricep Stretch

Left Tricep Stretch

30 seconds

Right Tricep Stretch

Right Tricep Stretch

30 seconds

Extensor Forearm Stretch

❤️ Light (Zone 1)

Extensor Forearm Stretch

30 seconds

Flexor Forearm Stretch

❤️ Light (Zone 1)

Flexor Forearm Stretch

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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