Arms

Moderate Duration 53 minutes

Target Areas: Core, Shoulders

Equipment: Wall, Dumbbells, Bench, Exercise Mat, BOSU, Stability Ball

Added By Susan Samui

Exercises

Set 1: 1 round

Bodyweight Tricep Extension

1 minute

Rest

15 seconds

Bodyweight Tricep Extension

1 minute

Rest

15 seconds

Dumbbell Chest Press

1 minute

Rest

15 seconds

Dumbbell Chest Press

1 minute

Rest

15 seconds

Dumbbell Upright Rows

1 minute

Rest

15 seconds

Dumbbell Upright Rows

1 minute

Rest

15 seconds

Dumbbell Woodchops

1 minute

Rest

10 seconds

Dumbbell Woodchops

1 minute

Rest

10 seconds

Hammer Curls

1 minute

Rest

15 seconds

Hammer Curls

1 minute

Rest

10 seconds

Dumbbell Bent Over Rows

1 minute

Rest

10 seconds

Dumbbell Bent Over Rows

1 minute

Rest

10 seconds

Dumbbell Front Raises

1 minute

Rest

15 seconds

Dumbbell Front Raises

1 minute

Rest

15 seconds

Governators

1 minute

Rest

20 seconds

Governators

1 minute

Rest

20 seconds

Right Concentrated Bicep Curls

1 minute

Rest

10 seconds

Left Concentrated Bicep Curls

1 minute

Rest

10 seconds

Right Concentrated Bicep Curls

1 minute

Rest

10 seconds

Left Concentrated Bicep Curls

1 minute

Rest

20 seconds

Dumbbell V-Raises

1 minute

Rest

10 seconds

Dumbbell V-Raises

1 minute

Rest

15 seconds

Dumbbell Rear Lateral Raises

1 minute

Rest

10 seconds

Dumbbell Rear Lateral Raises

1 minute

Rest

15 seconds

Dumbbell Fly

1 minute

Rest

25 seconds

Set 2: 1 round

Plank

45 seconds

Rest

10 seconds

Extended Plank Hold

45 seconds

Rest

10 seconds

Plank with Dumbbell Arm Lifts

1 minute

Rest

10 seconds

Plank with Dumbbell Arm Lifts

1 minute

Upward Plank

1 minute

Rest

15 seconds

Plank with Toe Taps

45 seconds

Elbow Plank

30 seconds

Rest

15 seconds

Mini Scorpion Elbow Plank

45 seconds

Rest

15 seconds

Kimura Sit-Ups

1 minute

Rest

25 seconds

Kimura Sit-Ups

1 minute

Rest

20 seconds

Upward Plank

1 minute

Rest

15 seconds

Alternating Side Planks

1 minute

Rest

15 seconds

Full Plank with Leg Lifts

1 minute

Rest

20 seconds

Full Plank with Leg Lifts

1 minute

Rest

15 seconds

BOSU Mountain Climbers

1 minute

Rest

20 seconds

Bridge on Ball

1 minute

Rest

15 seconds

Right Elbow to Opposite Knee Side Plank

1 minute

Rest

15 seconds

Left Elbow to Opposite Knee Side Plank

1 minute

Rest

15 seconds

Ab Curls

1 minute

Rest

10 seconds

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Recommended Gear

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