Moderate Workout

Biceps & Core

Moderate Duration 41 minutes

Target Areas: Arms

Equipment: Dumbbells, Bench, Wall, Barbell

Added By Asif Kalam

Tags

Full Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Wall Workouts Barbell Workouts

Exercises

Set 1: 1 round

Effort: Moderate

5 minutes

30 seconds

Set 2: 4 rounds

Weights: Heavy
Effort: Vigorous

12 reps

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Effort: Vigorous

Bicycle Crunches

1 minute

30 seconds

Set 3: 3 rounds

Right Concentrated Bicep Curls

Weights: Moderate
Effort: Moderate

Right Concentrated Bicep Curls

1 minute

Left Concentrated Bicep Curls

Weights: Moderate
Effort: Moderate

Left Concentrated Bicep Curls

1 minute

Continue to walk your legs up the wall until they are comfortably raised higher than a standard full plank.

1 minute

1 minute

Set 4: 3 rounds

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Weights: Moderate
Effort: Very Hard

Alternating Bicep Curls

Reps until failure

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

Effort: Vigorous

1 minute

30 seconds

Set 5: 3 rounds

Weights: Moderate
Effort: Vigorous

12 reps

30 seconds

Set 6: 1 round

Effort: Moderate

5 minutes

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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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