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Description

This is an intense full arm workout. You wont be able to lift the shampoo in your shower after this workout. 8-12 reps for muscle build or 12-15 for lean muscles. Make sure you know how to do the exercises and prepare one or two different sets of dumbbells and maybe a chair before you start this workout. There are no long breaks. Enjoy getting pumped! :-)


Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
High Knees
High Knees
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Dumbbell Front Raises
Dumbbell Front Raises
45 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Hammer Curls
Hammer Curls
45 seconds
Left Tricep Pushups
Left Tricep Pushups
30 seconds
Right Tricep Pushups
Right Tricep Pushups
30 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Overhead Press
Overhead Press
45 seconds
Seated Bicep Curls
Seated Bicep Curls
45 seconds
Diamond Push Ups
Diamond Push Ups
40 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
25 seconds
Hammer Curls
Hammer Curls
45 seconds
Left Tricep Pushups
Left Tricep Pushups
30 seconds
Right Tricep Pushups
Right Tricep Pushups
30 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Overhead Press
Overhead Press
45 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
50 seconds
Diamond Push Ups
Diamond Push Ups
35 seconds
Push-Ups
Push-Ups
25 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
10 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
10 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
10 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
10 seconds
Left Tricep Stretch
Left Tricep Stretch
10 seconds
Right Tricep Stretch
Right Tricep Stretch
10 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds

Workout Discussion

06 Feb
A little sweaty and definitely feel the pump in my triceps !

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