Workout - Friday

Moderate Duration 55 minutes

Target Areas: Arms

Equipment: Dumbbells, Bench

Added By Logan Boone

Upper body and Core

Exercises

Set 1: 3 rounds

Dumbbell Renegade Rows

5 reps

Rest

1 minute

Set 2: 3 rounds

Weighted Crunch

15 reps

Rest

1 minute

Set 3: 3 rounds

Barbell Good Mornings

10 reps

Rest

20 seconds

Tricep Extensions

10 reps

Rest

20 seconds

Bench Press with a Weight

10 reps

Rest

20 seconds

Right Armed One-Arm Dumbbell Row

10 reps

Left Armed One-Arm Dumbbell Row

10 reps

Rest

2 minutes

Set 4: 3 rounds

Dead Bug Holds

10 seconds

Rest

10 seconds

Opposite Arm/Leg Dead Bug Holds

10 seconds

Rest

10 seconds

Opposite Arm/Leg Dead Bug Holds

10 seconds

Rest

10 seconds

Dead Bug Holds

10 seconds

Rest

1 minute

Set 5: 3 rounds

Kneeling Right Tricep Kickbacks

10 reps

Kneeling Left Tricep Kickbacks

10 reps

Rest

1 minute

Set 6: 3 rounds

Plate Arches

5 reps

Rest

1 minute

Set 7: 3 rounds

Weighted Reverse Crunch On A Bench

7 reps

Rest

1 minute

Set 8: 3 rounds

Knee Walkouts

6 reps

Rest

1 minute

Set 9: 3 rounds

Bench Dips

7 reps

Rest

1 minute

Set 10: 3 rounds

Elbow Plank

20 seconds

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