Athleanable Arms

During all lifts, when lowering the weight go to the half point, return to full lift and lower the weight back to the start. The first round of 6 reps is at full weight, the second round of 12 reps is half of that weight. Concentrate on the lowering portion of all lifts. Use the bag work at the end to cool down, minimum effort only. Do not forget to stretch your arms afterwards.

Exercises

Set 1: 3 rounds

❤️ Light (Zone 1)

Jump Rope

1 minute

❤️ Moderate (Zone 2)

Shadow Boxing

1 minute

Rest

30 seconds

Set 2: 3 rounds

Weights: Moderate

Barbell Bicep Curls

6 reps

Weights: Light

Barbell Bicep Curls

12 reps

Rest

1 minute

Set 3: 3 rounds

Weights: Moderate

Alternating Incline Dumbbell Curl

6 reps

Weights: Moderate

Alternating Incline Dumbbell Curl

12 reps

Rest

1 minute

Set 4: 3 rounds

Weights: Moderate

Hammer Curls

6 reps

Weights: Light

Hammer Curls

12 reps

Rest

1 minute

Set 5: 3 rounds

Weights: Moderate

Incline Dumbbell Bench Press

6 reps

Weights: Light

Incline Dumbbell Bench Press

12 reps

Rest

1 minute

Set 6: 3 rounds

Weights: Moderate

Tricep Extensions

6 reps

Weights: Light

Tricep Extensions

12 reps

Rest

1 minute

Set 7: 3 rounds

Weights: Moderate

Rope Tricep Push Down

6 reps

Weights: Light

Rope Tricep Push Down

12 reps

Rest

1 minute

Set 8: 2 rounds

❤️ Light (Zone 1)

Shadow Boxing

1 minute

Rest

30 seconds

❤️ Light (Zone 1)

Sequential Punch Combos

1 minute

Rest

1 minute

Related Workouts

All Arms

9 mins 24 secs, Moderate

Arms

17 mins 10 secs, Moderate

Arms 3

21 mins 20 secs, Moderate

Quick Arms

27 mins 20 secs, Moderate

Arms

33 mins 23 secs, Moderate

Arms

16 mins 36 secs, Intense

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Chest and Back Superset 1

45 mins 13 secs, Intense

Mix it up, man!!!

46 mins 12 secs, Moderate

Circuit Training

27 mins 30 secs, Intense