Basic Arms

Moderate Duration 34 minutes

Target Areas: Arms

Equipment: Dumbbells, Barbell, Chair

Added By Ramos Angel

Exercises

Set 1: 1 round

Alternating Hammer Curls

12 reps

Rest

1 min 30 secs

Set 2: 1 round

Alternating Hammer Curls

12 reps

Rest

1 min 30 secs

Set 3: 1 round

Alternating Hammer Curls

12 reps

Rest

1 min 30 secs

Set 4: 1 round

Barbell Bicep Curls

12 reps

Rest

1 min 30 secs

Set 5: 1 round

Barbell Bicep Curls

12 reps

Rest

1 min 30 secs

Set 6: 1 round

Barbell Bicep Curls

12 reps

Rest

1 min 30 secs

Set 7: 1 round

Tricep Extensions

12 reps

Rest

1 min 30 secs

Set 8: 1 round

Tricep Extensions

12 reps

Rest

1 min 30 secs

Set 9: 1 round

Tricep Extensions

12 reps

Rest

1 min 30 secs

Set 10: 1 round

Chair Tricep Dips

12 reps

Rest

1 min 30 secs

Set 11: 1 round

Chair Tricep Dips

12 reps

Rest

1 min 30 secs

Set 12: 1 round

Chair Tricep Dips

12 reps

Rest

1 min 30 secs

Set 13: 1 round

Dumbbell Reverse Wrist Curls

20 reps

Rest

1 minute

Set 14: 1 round

Dumbbell Reverse Wrist Curls

20 reps

Rest

1 minute

Set 15: 1 round

Dumbbell Reverse Wrist Curls

20 reps

Rest

1 minute

Set 16: 1 round

Dumbbell Wrist Curls

20 reps

Rest

1 minute

Set 17: 1 round

Dumbbell Wrist Curls

20 reps

Rest

1 minute

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Top Choice for this Workout

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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.

Quickdraw Adjustable Dumbbells