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Description

Spend some 'wintery' days chiseling those arms so others revel at the sight of them come fair weather. This casual workout is the place to get started on those killer arms. All you need to start is a pair (or pairs) of light to moderate weighted dumbbells.


Exercises

Set 1: 1 round
Alternating Side Reaches
Alternating Side Reaches
40 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Arm Pumps
Arm Pumps
40 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Dumbbell Front Raises
Dumbbell Front Raises
40 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
40 seconds
Rest
Rest
20 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Rest
Rest
15 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
20 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
15 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
15 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds

Workout Discussion

14 Oct
I love this workout. I did it at the gym, it was fast and effective.
11 Mar
Yes why twice on right?
21 Feb
Why twice more for right conc. Curls?

Appears In



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