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Intense Workout

Arms

Intense   48 minutes

Target Areas: Arms, Core, Back

Equipment: Barbell, Strength Machine, Dumbbells, Cardio Machine, Bench, Pull Up Bar

Spencer Sutherland
 		    Added By Spencer Sutherland
Arms
Tags
Full Gym Workouts Arm Workouts Barbell Workouts Strength Machine Workouts Dumbbell Workouts Cardio Machine Workouts Bench Workouts Pull Up Bar Workouts

Exercises

Set 1: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Tricep Extensions (cable)
15 reps
Rest
Rest
20 seconds
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Tricep Extensions (cable)
10 reps
Rest
Rest
20 seconds
Barbell Bicep Curls
Barbell Bicep Curls
8 reps
Tricep Extensions (cable)
8 reps
Rest
Rest
20 seconds
Barbell Bicep Curls
Barbell Bicep Curls
6 reps
Tricep Extensions (cable)
6 reps
Rest
Rest
20 seconds

Set 2: 1 round
Alternating Bicep Curls
Alternating Bicep Curls
8 reps
Cable Pressdown
8 reps
Rest
Rest
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
8 reps
Cable Pressdown
8 reps
Rest
Rest
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
8 reps
Cable Pressdown
8 reps
Rest
Rest
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
8 reps
Cable Pressdown
8 reps
Rest
Rest
20 seconds

Set 3: 1 round
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
8 reps
One-arm Extension
12 reps
Rest
Rest
20 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
8 reps
One-arm Extension
12 reps
Rest
Rest
20 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
8 reps
One-arm Extension
12 reps
Rest
Rest
20 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
8 reps
One-arm Extension
12 reps
Rest
Rest
20 seconds

Set 4: 1 round
Tricep Push-Ups
Tricep Push-Ups
15 reps
Rest
Rest
20 seconds
Tricep Push-Ups
Tricep Push-Ups
15 reps
Rest
Rest
20 seconds
Tricep Push-Ups
Tricep Push-Ups
15 reps
Rest
Rest
20 seconds
Tricep Push-Ups
Tricep Push-Ups
15 reps
Rest
Rest
20 seconds

Set 5: 1 round
Dumbbell Wrist Curls
Dumbbell Wrist Curls
10 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 reps
Rest
Rest
20 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
10 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 reps
Rest
Rest
20 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
10 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 reps
Rest
Rest
20 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
10 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 reps
Rest
Rest
20 seconds

Set 6: 1 round
Seated Calf Raises
10 reps
Rest
Rest
20 seconds
Seated Calf Raises
10 reps
Rest
Rest
20 seconds
Seated Calf Raises
10 reps
Rest
Rest
20 seconds
Seated Calf Raises
10 reps
Rest
Rest
20 seconds

Set 7: 1 round
Standing Calf Raise
15 reps
Rest
Rest
20 seconds
Standing Calf Raise
10 reps
Rest
Rest
20 seconds
Standing Calf Raise
8 reps
Rest
Rest
20 seconds
Standing Calf Raise
8 reps
Rest
Rest
20 seconds

Set 8: 1 round
Hanging L Raises
Hanging L Raises
25 reps
Rest
Rest
20 seconds
Hanging L Raises
Hanging L Raises
25 reps
Rest
Rest
20 seconds
Hanging L Raises
Hanging L Raises
25 reps
Rest
Rest
20 seconds
Hanging L Raises
Hanging L Raises
25 reps
Rest
Rest
20 seconds

Set 9: 1 round
Russian Twists
Russian Twists
100 reps

Set 10: 1 round
Cable Crunches
25 reps
Rest
Rest
20 seconds
Cable Crunches
25 reps
Rest
Rest
20 seconds
Cable Crunches
25 reps
Rest
Rest
20 seconds
Cable Crunches
25 reps
Rest
Rest
20 seconds

Set 11: 1 round
Hyperextensions
10 reps
Rest
Rest
20 seconds
Hyperextensions
10 reps
Rest
Rest
20 seconds
Hyperextensions
10 reps
Rest
Rest
20 seconds

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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.

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Workout Categories

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Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

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YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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