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Free Moderate Workout

Waist Up Workout

Moderate   41 minutes

Target Areas: Arms, Core

Equipment: Dumbbells, Bench, Pull Up Bar

Waist Up Workout
Tags
Home Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Pull Up Bar Workouts
Description

Here is an upper body workout that will work every muscle from your waist up. You will need a few sets of dumbbells (light, medium, heavy) and a pull up bar for this moderate intensity session. Get ready to add definition to your upper bod!

Exercises

Set 1: 1 round
Right Dumbbell Woodchops
Weights: Light
Right Dumbbell Woodchops
10 reps
Left Dumbbell Woodchops
Weights: Light
Left Dumbbell Woodchops
10 reps
Dumbbell Lunge and Rotation
Weights: Light
Dumbbell Lunge and Rotation
10 reps
Dumbbell V-Raises
Weights: Light
Dumbbell V-Raises
10 reps
Rest
Rest
30 seconds

Set 2: 1 round
Left Dumbbell Woodchops
Weights: Moderate
Left Dumbbell Woodchops
8 reps
Right Dumbbell Woodchops
Weights: Moderate
Right Dumbbell Woodchops
8 reps
Dumbbell Lunge and Rotation
Weights: Moderate
Dumbbell Lunge and Rotation
10 reps
Dumbbell V-Raises
Weights: Moderate
Dumbbell V-Raises
10 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
10 reps
Lower the dumbbells back down and repeat.
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Bench Dips
Bench Dips
20 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
8 reps
Bench Dips
Bench Dips
20 reps
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
8 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Weights: Moderate
Dumbbell Renegade Rows
10 reps
Lower the dumbbells back down and repeat.
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Bench Dips
Bench Dips
20 reps
Rest
Rest
30 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Moderate
Dumbbell Rear Lateral Raises
8 reps
Bench Dips
Bench Dips
20 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
8 reps
Rest
Rest
1 minute

Set 5: 4 rounds
Pull-Ups
Pull-Ups
8 reps
Governators
Weights: Heavy
Governators
8 reps
Vertical Leg Crunches
Vertical Leg Crunches
30 reps
Rest
Rest
20 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
12 reps
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Weights: Moderate
Alternating Bicep Curls
12 reps
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 reps
Rest
Rest
30 seconds

Set 6: 1 round
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
15 reps
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
15 reps
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 seconds

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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.

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