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Moderate Workout

Back, Biceps, Abs

Moderate   47 minutes

Target Areas: Back, Arms

Equipment: Pull Up Bar, Barbell, Strength Machine, Dumbbell, Bench, Cardio Machine, Stability Ball

Arman Zolrahmi
 		    Added By Arman Zolrahmi
Back, Biceps, Abs
Tags
Full Gym Workouts Back Workouts Pull Up Bar Workouts Barbell Workouts Strength Machine Workouts Dumbbell Workouts Bench Workouts Cardio Machine Workouts Exercise Ball Workouts

Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
18 reps
Rest
Rest
1 minute

Set 2: 1 round
Pull-Ups
Pull-Ups
16 reps
Rest
Rest
1 minute

Set 3: 1 round
Pull-Ups
Pull-Ups
14 reps
Rest
Rest
1 minute

Set 4: 1 round
Pull-Ups
Pull-Ups
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Barbell Bent-Over Rows
Barbell Bent-Over Rows
20 reps
Rest
Rest
1 minute

Set 6: 1 round
Barbell Bent-Over Rows
Barbell Bent-Over Rows
18 reps
Rest
Rest
1 minute

Set 7: 1 round
Barbell Bent-Over Rows
Barbell Bent-Over Rows
16 reps
Rest
Rest
1 minute

Set 8: 1 round
Barbell Bent-Over Rows
Barbell Bent-Over Rows
14 reps
Rest
Rest
1 minute

Set 9: 1 round
Weights: Heavy
Cable Lat Pull Down
18 reps
Rest
Rest
1 minute

Set 10: 1 round
Weights: Heavy
Cable Lat Pull Down
16 reps
Rest
Rest
1 minute

Set 11: 1 round
Weights: Heavy
Cable Lat Pull Down
14 reps
Rest
Rest
1 minute

Set 12: 1 round
Weights: Heavy
Cable Lat Pull Down
12 reps
Rest
Rest
1 minute

Set 13: 1 round
Chin-Ups
Chin-Ups
8 reps
Rest
Rest
45 seconds

Set 14: 1 round
Chin-Ups
Chin-Ups
8 reps
Rest
Rest
45 seconds

Set 15: 1 round
Chin-Ups
Chin-Ups
8 reps
Rest
Rest
45 seconds

Set 16: 1 round
Chin-Ups
Chin-Ups
8 reps
Rest
Rest
45 seconds

Set 17: 1 round
Weights: Heavy
Alternating Incline Dumbbell Curl
8 reps
Rest
Rest
45 seconds

Set 18: 1 round
Weights: Heavy
Alternating Incline Dumbbell Curl
8 reps
Rest
Rest
45 seconds

Set 19: 1 round
Weights: Heavy
Alternating Incline Dumbbell Curl
8 reps
Rest
Rest
45 seconds

Set 20: 1 round
Weights: Heavy
Alternating Incline Dumbbell Curl
8 reps
Rest
Rest
45 seconds

Set 21: 1 round
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
8 reps
Rest
Rest
30 seconds

Set 22: 1 round
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
8 reps
Rest
Rest
30 seconds

Set 23: 1 round
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
8 reps
Rest
Rest
30 seconds

Set 24: 1 round
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
8 reps
Rest
Rest
30 seconds

Set 25: 1 round
Barbell Reverse Curl to Press
Weights: Heavy
Barbell Reverse Curl to Press
8 reps
Rest
Rest
30 seconds

Set 26: 1 round
Barbell Reverse Curl to Press
Weights: Heavy
Barbell Reverse Curl to Press
8 reps
Rest
Rest
30 seconds

Set 27: 1 round
Barbell Reverse Curl to Press
Weights: Heavy
Barbell Reverse Curl to Press
8 reps
Rest
Rest
30 seconds

Set 28: 1 round
Barbell Reverse Curl to Press
Weights: Heavy
Barbell Reverse Curl to Press
8 reps
Rest
Rest
30 seconds

Set 29: 1 round
Rowing
Effort: Vigorous
Rowing
4 mins 20 secs
Rest
Rest
1 minute

Set 30: 1 round
Plank
Plank
45 seconds
Rest
Rest
10 seconds
Back Extension on Ball
Back Extension on Ball
15 reps
Rest
Rest
10 seconds
Bird Dog
Bird Dog
20 reps
Rest
Rest
10 seconds
Russian Twists
Russian Twists
20 reps
Rest
Rest
10 seconds
Side Plank Dips
Side Plank Dips
15 reps
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
45 seconds

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Recommended Gear

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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