Bi/Tri/Abs

Moderate Duration 39 minutes

Target Areas: Arms, Core

Equipment: Dumbbells

Added By Peggy Rattarree

Rounds of bi/tri/abs

Exercises

Set 1: 3 rounds

Hammer Curls

30 seconds

Transition to skull crushers

10 seconds

Skull crushers

45 seconds

Ankle Touches

40 seconds

Rest

30 seconds

Set 2: 3 rounds

Lateral bicep curls

30 seconds

Tricep Extensions

1 minute

transition to ball

10 seconds

Crunches on ball

40 seconds

Rest

30 seconds

Set 3: 3 rounds

Isolated Curls

1 minute

Transition to floor

10 seconds

Isolated Tricep Crossovers

1 minute

Transition to obliques

10 seconds

Weighted Obliques

1 minute

Single leg deadlifts

1 minute

Transition to Reverse Crunches

10 seconds

Reverse crunches

1 minute

Rest

30 seconds

Set 4: 1 round

Bicep / Tricep Burnout

5 minutes

Related Workouts

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11 mins 30 secs, Intense

Arms & Abs

31 mins 30 secs, Moderate

Bi And Tri

29 mins 10 secs, Moderate

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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