Armssss

Intense Duration 9 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbells, Chair, Bench

Added By Omer Sykes

Exercises

Set 1: 1 round

Governators

6 reps

Rest

10 seconds

Set 2: 1 round

Governators

8 reps

Rest

10 seconds

Set 3: 1 round

Dumbbell Deadlifts

6 reps

Rest

10 seconds

Set 4: 1 round

Dumbbell Deadlifts

8 reps

Rest

10 seconds

Set 5: 1 round

Dumbbell Deadlifts

10 reps

Rest

10 seconds

Set 6: 1 round

Seated Bicep Curls

8 reps

Rest

10 seconds

Set 7: 1 round

Seated Bicep Curls

10 reps

Rest

10 seconds

Set 8: 1 round

Right Concentrated Bicep Curls

8 reps

Left Concentrated Bicep Curls

8 reps

Rest

10 seconds

Set 9: 1 round

Right Concentrated Bicep Curls

10 reps

Left Concentrated Bicep Curls

10 reps

Rest

10 seconds

Set 10: 1 round

Right Concentrated Bicep Curls

12 reps

Left Concentrated Bicep Curls

12 reps

Rest

10 seconds

Set 11: 1 round

Overhead Presses

6 reps

Rest

10 seconds

Set 12: 1 round

Overhead Presses

8 reps

Rest

10 seconds

Set 13: 1 round

Overhead Presses

10 reps

Rest

10 seconds

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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