Intense Workout

Upper Focus

Intense Duration 41 minutes

Target Areas: Arms

Equipment: Strength Machine, Dumbbell, Bench, Barbell

Added By Sintu Mavuya

Tags

Full Gym Workouts Arm Workouts Strength Machine Workouts Dumbbell Workouts Bench Workouts Barbell Workouts

Exercises

Set 1: 3 rounds

Cable Lat Pull Down

45 seconds

20 seconds

Set 2: 3 rounds

Cable Tricep Push Down

30 seconds

20 seconds

Set 3: 3 rounds

Kneeling Right Arm Rows

Kneeling Right Arm Rows

30 seconds

5 seconds

Kneeling Left Arm Rows

Kneeling Left Arm Rows

30 seconds

15 seconds

Set 4: 3 rounds

Barbell Bicep Curls

Barbell Bicep Curls

40 seconds

25 seconds

Set 5: 3 rounds

Dumbbell Bench Press

Dumbbell Bench Press

40 seconds

25 seconds

Set 6: 3 rounds

Bent Arm Lateral Shoulder Raise

45 seconds

25 seconds

Set 7: 3 rounds

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

30 seconds

Set 8: 3 rounds

Dumbbell Upright Rows

Dumbbell Upright Rows

45 seconds

25 seconds

Set 9: 3 rounds

Tricep Extensions

Tricep Extensions

45 seconds

30 seconds

Set 10: 3 rounds

Dumbbell Left Side Bends

Dumbbell Left Side Bends

30 seconds

5 seconds

Dumbbell Right Side Bends

Dumbbell Right Side Bends

30 seconds

20 seconds

Set 11: 3 rounds

Steering Wheel

30 seconds

20 seconds

Set 12: 3 rounds

35 seconds

20 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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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.

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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