How It Started

Moderate Workout

How It Started

Moderate Duration 19 minutes

Target Areas: Upper Body

Equipment: Bench, Pull Up Bar, Dumbbells

Do this workout

Added By
Juan Medina

Public

Tags

Home Gym Workouts Upper Body Workouts Bench Workouts Pull Up Bar Workouts Dumbbell Workouts

Description

Calisthenic workout that can be done in the gym with equipment.

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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.

Rep Fitness AB-511 Adjustable Weight Bench

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Ally Peaks Pull Up Bar for Doorway

Quickdraw Adjustable Dumbbells

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

Effort: Vigorous

3 minutes

3 sets of 15 every minute decline bench preferred

10 seconds

Push-Ups with Feet on Bench

Effort: Vigorous

Push-Ups with Feet on Bench

3 minutes

3 sets of 15 incline bench preferred

10 seconds

Effort: Vigorous

3 minutes

3 sets of 15

10 seconds

Return and repeat.

3 minutes

3 sets of 15 dip bar is preferred

10 seconds

Effort: Vigorous

3 minutes

Lat pull down preferred. Go heavy where you can only do 3 sets of 7

10 seconds

Dumbbell Back Row

Effort: Vigorous

Dumbbell Back Row

3 minutes

3 sets of 15. Seated cable rows preferred

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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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