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Description

Upper Body circuit weight training by continuous muscle activation*contraction. Equipment needed: dumbells, light,moderate to heavy weights, bench. Target muscles: Biceps* triceps* rhomboid *shoulders * chest. 3 sets 2 rounds each, 10 Seconds break between exercises , 45 seconds between rounds. Use light to heavy Dumbbells


Exercises

Set 1: 2 rounds
Slow Crosses With Dumbbells *LIGHT WEIGHT
Slow Crosses With Dumbbells *LIGHT WEIGHT
1 minute
Rest Increase Weight
Rest Increase Weight
10 seconds
Alternating Bicep Curls * Moderate To Heavy Weights
Alternating Bicep Curls * Moderate To Heavy Weights
45 seconds
Rest
Rest
10 seconds
Isometric Bicep Curls*  Moderate To Heavy Weights
Isometric Bicep Curls* Moderate To Heavy Weights
45 seconds
Rest
10 seconds
Tricep Kickbacks *moderate To Heavy
Tricep Kickbacks *moderate To Heavy
45 seconds
 Increase Weight Transition To Floor
Increase Weight Transition To Floor
15 seconds
Dumbbell Chest Press * Heavy
Dumbbell Chest Press * Heavy
45 seconds
Rest
Rest
10 seconds
Tate Press * Moderate To Heavy
Tate Press * Moderate To Heavy
45 seconds
Transition, Get Light Weight Dumbbells
Transition, Get Light Weight Dumbbells
45 seconds

Set 2: 2 rounds
DOUBLE Cross Extensions  (cross Both Arms simultaneously) *LIGHT WEIGHTS
DOUBLE Cross Extensions (cross Both Arms simultaneously) *LIGHT WEIGHTS
45 seconds
Rest Increase Weight
Rest Increase Weight
10 seconds
Tricep Extensions *moderate To Heavy
Tricep Extensions *moderate To Heavy
45 seconds
Rest
Rest
10 seconds
Lying- Elbow Out-  Triceps Extension *moderate/heavy
Lying- Elbow Out- Triceps Extension *moderate/heavy
1 minute
Rest Increase Weight
Rest Increase Weight
10 seconds
Dumbbell Rear Lateral Raises *moderate/heavy
Dumbbell Rear Lateral Raises *moderate/heavy
45 seconds
Rest Get Light To Moderate Weight Dumbbells
Rest Get Light To Moderate Weight Dumbbells
10 seconds
Arm High Low Extensions 45 Degree (Letter "X") *light To Moderate
Arm High Low Extensions 45 Degree (Letter "X") *light To Moderate
1 minute
Rest
Rest
10 seconds
Ventral Lateral Raise combo,  Letter "M" Arm Raises *moderate
Ventral Lateral Raise combo, Letter "M" Arm Raises *moderate
1 minute
Rest & Get Light Weight Dumbells
45 seconds

Set 3: 2 rounds
Rhomboid Squeezes Standing *light
Rhomboid Squeezes Standing *light
45 seconds
Rest Keep Light Weight
Rest Keep Light Weight
10 seconds
External Shoulder Rotations With Dumbbells *light
External Shoulder Rotations With Dumbbells *light
45 seconds
Rest
Rest
10 seconds
Wall Push-Ups with Clap
Wall Push-Ups with Clap
1 minute
Shoulder Opener with Band
Shoulder Opener with Band
1 minute

Set 4: 1 round
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
15 seconds

Set 5: 1 round
FLEX BABY FLEX!!!
FLEX BABY FLEX!!!
30 seconds

Workout Discussion

26 Jul
Finally did it. Great challenge on the shoulders for me.b I'm sure tmoro I'll have more to say...pain.

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