Arms And Back

Intense Duration 3 h 6 m

Target Areas: Arms

Equipment: Cardio Machine, Dumbbells, Barbells

Added By Raja Abdullah

Exercises

Set 1: 1 round

Warm Up Rowing

3 minutes

Stretches

2 minutes

Shadow Boxing On A Heavy bag!

1 minute

Set 2: 4 rounds

Wide Pull-ups

1 minute

Rest

1 minute

Set 3: 4 rounds

Barbell Bicep Curls

1 minute

Rest

1 minute

Set 4: 3 rounds

Preacher Curl

1 minute

Rest

1 minute

Set 5: 4 rounds

Alternating Incline Dumbbell Curl

1 minute

Rest

1 minute

Set 6: 3 rounds

Alternating Bicep Curls

1 minute

Rest

1 minute

Set 7: 5 rounds

Deadlifts

1 minute

Rest

2 minutes

Set 8: 3 rounds

Barbell Reverse Grip Row

1 minute

Rest

1 minute

Set 9: 3 rounds

Barbell Underhand Grip Row

1 minute

Rest

1 minute

Set 10: 3 rounds

T Bar Row Close Grip

1 minute

Rest

1 minute

Set 11: 3 rounds

One-Armed Row - Left

1 minute

One Armed Row - Right

1 minute

Rest

1 minute

Set 12: 3 rounds

Tricep Extensions

1 minute

Barbell Bicep Curls 21s

1 minute

Rest

1 minute

Set 13: 3 rounds

Tricep Machine

1 minute

Hammer Curls

1 minute

Rest

1 minute

Set 14: 3 rounds

Rope Tricep Push Down

1 minute

Barbell Reverse Curl

1 minute

Rest

1 minute

Set 15: 3 rounds

Cable Tricep Push Down

1 minute

Right Concentrated Bicep Curls

1 minute

Left Concentrated Bicep Curls

1 minute

Rest

1 minute

Set 16: 3 rounds

Bench Skull Crusher

1 minute

Barbell Shrug Behind the Back

1 minute

Rest

1 minute

Set 17: 5 rounds

Close Hand Barbell Bench Press

1 minute

Cable Lat Pull Down

1 minute

Rest

1 minute

Set 18: 3 rounds

Tricep Dips Weighted!

1 minute

Pinch Hold

1 minute

Rest

1 minute

Set 19: 3 rounds

Seated Cable Row

1 minute

Push-Ups

1 minute

Rest

1 minute

Set 20: 6 rounds

Forearm Curls

1 minute

Rest

1 minute

Set 21: 3 rounds

Stretches

3 minutes

Go To Class!!!

5 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.