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Moderate Workout

Arms!

Moderate   28 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbells

Christine Whitehead
 		    Added By Christine Whitehead
Arms!
Tags
Home Gym Workouts Arm Workouts Dumbbell Workouts
Description

All arms. For when you can't work on lower body because of injury, etc. Yay! Includes stretching.

Exercises

Set 1: 1 round
Overhead Reaches
Overhead Reaches
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds

Set 2: 1 round
Outward Wrist Circles
Outward Wrist Circles
15 seconds
Inward Wrist Circles
Inward Wrist Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds

Set 3: 2 rounds
Shadow Boxing
Shadow Boxing
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Overhead Press
Overhead Press
30 seconds

Set 4: 1 round
Right Arm Cross Stretch
Right Arm Cross Stretch
45 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
45 seconds
Chest Openers
Chest Openers
45 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Tricep Stretches
Tricep Stretches
1 minute

Set 5: 1 round
Arm Pumps
Arm Pumps
30 seconds
Rapid Punches
Rapid Punches
30 seconds
Wall Push Ups
Wall Push Ups
1 minute
Transition
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Angel Arms
Angel Arms
45 seconds
Transition
Transition
10 seconds

Set 6: 1 round
Chest Stretch
Chest Stretch
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
30 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Prayer Hands Reaches
Prayer Hands Reaches
1 minute

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Quickdraw Adjustable Dumbbells
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Do this workout in Workout Trainer
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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.

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Workout Categories

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Weightlifting

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Full Body

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