OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

This workout delivers some of the best exercises to activate those 'bi's & tri's'. Nothing fancy here, just some of our favorite classic dumbbell exercises that will work to strengthen and tone your upper extremities. Grab yourself a couple of pairs of moderate to heavy weighted dumbbells and let's get Strong Arms!


Exercises

Set 1: 1 round
Bicep Curls
Weights: Heavy
Bicep Curls
20 reps
Effort: Vigorous
Underhand Front Dumbbell Rows
20 reps
Hammer Curls
Weights: Heavy
Hammer Curls
20 reps
Rest
Rest
45 seconds
Alternating Bent Over Rows
Weights: Heavy
Alternating Bent Over Rows
30 reps
Bench Dips
Bench Dips
30 reps
Zotterman Curl
Effort: Vigorous
Zotterman Curl
20 reps
Rest
Rest
45 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
20 reps
Bench Dips
Bench Dips
20 reps
Effort: Vigorous
Underhand Front Dumbbell Rows
45 seconds
Rest
Rest
1 minute

Set 2: 1 round
Bicep Curls
Weights: Heavy
Bicep Curls
15 reps
Effort: Vigorous
Underhand Front Dumbbell Rows
20 reps
Hammer Curls
Weights: Heavy
Hammer Curls
15 reps
Rest
Rest
45 seconds
Alternating Bent Over Rows
Weights: Heavy
Alternating Bent Over Rows
30 reps
Bench Dips
Bench Dips
Reps until failure
Tricep Extensions
Weights: Moderate
Tricep Extensions
25 reps
Rest
Rest
45 seconds
Zotterman Curl
Effort: Vigorous
Zotterman Curl
20 reps
Bench Dips
Bench Dips
Reps until failure
Hammer Curls
Weights: Moderate
Hammer Curls
15 reps
Effort: Vigorous
Underhand Front Dumbbell Rows
45 seconds
Elliptical Bike
Elliptical Bike
5 minutes


Related Workouts

  • Absolutely Amazing Abs
    Absolutely Amazing Abs
    32 minutes, Moderate
  • Test Your Endurance!
    Test Your Endurance!
    29 minutes, Intense
  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense
  • Spartan Supreme
    Spartan Supreme
    33 mins 30 secs, Intense
  • Chest Day
    Chest Day
    30 minutes, Intense
  • Core Foundation
    Core Foundation
    30 minutes, Moderate

To do this workout, please create an account or log in.



You Might Also Like

Elliptical Workout

Elliptical Workout

Moderate Ic_time_32x32 10 mins  
Ab Toning & Strengthing Workout

Ab Toning & Strengthing Workout

Intense Ic_time_32x32 21 mins  
Core  
Chest & Arm Strengthening & Muscle Building

Chest & Arm Strengthening & Muscle Building

Intense Ic_time_32x32 35 mins  
Back   Ic_workout_dumbbell_32x32 Bench, Dumbbell
Quick Fix Arms

Quick Fix Arms

Moderate Ic_time_32x32 5 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell
Elip

Elip

Moderate Ic_time_32x32 10 mins  
Lower Body   Ic_workout_dumbbell_32x32 Cardio Machine

Workout Categories