Monday

Intense Duration 52 minutes

Target Areas: Arms, Core

Equipment: Dumbbell, Bench, Pull Up Bar, Medicine Ball

Added By Christopher La Caze

Heavy Arms & Core

Exercises

Set 1: 3 rounds

Weights: Moderate
❤️ Moderate (Zone 2)

Bodyweight Curls

8 reps

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Inclined Push Up w/Straps

8 reps

Rest

1 minute

Set 2: 3 rounds

Weights: Heavy

Right Concentrated Bicep Curls

8 reps

Weights: Heavy

Left Concentrated Bicep Curls

8 reps

Rest

30 seconds

Weights: Heavy

Bent Over Tricep Kick Backs

8 reps

Rest

1 minute

Set 3: 3 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Preacher Curls

8 reps

Rest

30 seconds

Weights: Heavy

Bench Skull Crusher

8 reps

Rest

1 minute

Set 4: 3 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Weighted Sit Ups

8 reps

Rest

30 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Weighted Lumbar Extension

15 reps

Rest

1 minute

Set 5: 3 rounds

Resistance: Moderate
❤️ Vigorous (Zone 3)

Barbell Rollout

8 reps

Rest

30 seconds

Hanging L Raises

10 reps

Rest

1 minute

Set 6: 3 rounds

Weights: Heavy

Dumbbell Side Bends

8 reps

Rest

30 seconds

Weights: Moderate

Russian Twists with a Ball

12 reps

Rest

1 minute

Set 7: 1 round

Resistance: Light
❤️ Light (Zone 1)

Steam

10 minutes

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Top Choice for this Workout

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Workouts with the same Equipment

The Crazy Arm House

29 mins 20 secs, Intense

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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