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Description

Day 3 Arms


Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Torso Twists
Torso Twists
30 seconds
Lying Scorpions
Lying Scorpions
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Outside Runners Lunges
Outside Runners Lunges
30 seconds
Shadow Boxing
Shadow Boxing
30 seconds

Set 2: 2 rounds
Band Bicep Curls
Resistance: Heavy
Band Bicep Curls
15 reps
Overhead Tricep Extension with Band
15 reps
Rest
Rest
1 minute

Set 3: 2 rounds
Bicep Curls
Bicep Curls
15 reps
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
15 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
15 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
15 reps
Bench Skull Crusher
Bench Skull Crusher
15 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Chin-Ups
Chin-Ups
5 reps
Bench Dips
Bench Dips
12 reps
Rest
Rest
1 minute

Set 6: 2 rounds
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
12 reps
Rest
Rest
1 minute

Set 7: 2 rounds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
30 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
30 reps
Rest
Rest
1 minute

Set 8: 2 rounds
Barbell Reverse Curl to Press
Barbell Reverse Curl to Press
15 reps
Rest
Rest
1 minute


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