Time_32x32 30:30    Intensity_moderate_32x32 Moderate    Target_32x32 Arms    Ic_workout_dumbbell_32x32 Dumbbells, Barbells, Bench
It's the last day at muscle beach! Today is double duty - we're going to target your arms and core. You're going to need a barbell (if you have one), some dumbbells, and focus to get through this one. Let's get ready for the gun show!

Exercises

3 rounds of:
Hammer Curls
Hammer Curls

1 minute
Tricep Extensions
Tricep Extensions

1 minute
Rest
Rest

30 seconds

3 rounds of:
Barbell Bicep Curls
Barbell Bicep Curls

1 minute
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups

1 minute
Rest
Rest

30 seconds

3 rounds of:
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls

30 seconds
Transition
Transition

10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls

30 seconds
Tricep Dips
Tricep Dips

1 minute
Rest
Rest

30 seconds

3 rounds of:
Plank Bird Dog
Plank Bird Dog

1 minute
Wide Leg Sit-ups
Wide Leg Sit-ups

1 minute
Rest
Rest

30 seconds

Appears In


Workout Discussion

25 Jun
fuk em right in pu$y
16 Jan
What can be the alternative to barbell at home?

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