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Intense Workout

Arms

Intense   20 minutes

Target Areas: Arms

Equipment: Dumbbell, Barbell, Bench, Wall, BOSU

Avinash T
 		    Added By Avinash T
Arms
Tags
Full Gym Workouts Arm Workouts Dumbbell Workouts Barbell Workouts Bench Workouts Wall Workouts Bosu Ball Workouts

Exercises

Set 1: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Alternating Bicep Curls
Alternating Bicep Curls
15 reps
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Bench Dips
Bench Dips
15 reps
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
30 seconds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
15 reps
BOSU Left Offset Push-Ups
BOSU Left Offset Push-Ups
8 reps
Dolphin Push-Ups
Dolphin Push-Ups
8 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 reps
Rest
Rest
30 seconds

Set 2: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Alternating Bicep Curls
Alternating Bicep Curls
15 reps
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Bench Dips
Bench Dips
15 reps
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
30 seconds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
15 reps
BOSU Left Offset Push-Ups
BOSU Left Offset Push-Ups
8 reps
Dolphin Push-Ups
Dolphin Push-Ups
8 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 reps
Rest
Rest
30 seconds

Set 3: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Alternating Bicep Curls
Alternating Bicep Curls
15 reps
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Bench Dips
Bench Dips
15 reps
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
30 seconds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
15 reps
BOSU Left Offset Push-Ups
BOSU Left Offset Push-Ups
8 reps
Dolphin Push-Ups
Dolphin Push-Ups
8 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 reps
Rest
Rest
30 seconds

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Quickdraw Adjustable Dumbbells
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.

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