Friday

Duration 20 minutes

Target Areas: Arms, Core, Shoulders

Equipment: Dumbbell, Strength Machine

Added By Lori Nealis

Exercises

Set 1: 1 round

Cross Knees to Elbows

10 reps

Rest

20 seconds

Dumbbell Sumo Squats

10 reps

Rest

20 seconds

Cable Tricep Push Down

10 reps

Rest

20 seconds

Russian Twists

10 reps

Rest

20 seconds

Dumbbell Bent Over Rows

10 reps

20 seconds

10 reps

20 seconds

30 seconds

20 seconds

Alternating Bicep Curls

10 reps

Rest

1 minute

Set 2: 1 round

Cross Knees to Elbows

10 reps

Rest

20 seconds

Dumbbell Sumo Squats

10 reps

Rest

20 seconds

Cable Tricep Push Down

10 reps

Rest

20 seconds

Russian Twists

10 reps

Rest

20 seconds

Dumbbell Bent Over Rows

10 reps

20 seconds

10 reps

20 seconds

30 seconds

20 seconds

Alternating Bicep Curls

10 reps

Rest

1 minute

Set 3: 1 round

Cross Knees to Elbows

10 reps

Rest

20 seconds

Dumbbell Sumo Squats

10 reps

Rest

20 seconds

Cable Tricep Push Down

10 reps

Rest

20 seconds

Russian Twists

10 reps

Rest

20 seconds

Dumbbell Bent Over Rows

10 reps

20 seconds

10 reps

20 seconds

30 seconds

20 seconds

Alternating Bicep Curls

10 reps

Rest

1 minute

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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.

Quickdraw Adjustable Dumbbells