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Description

Time for that sexy bride arms. Grab you Dumbbells.


Exercises

Set 1: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Lateral Lunge with Shoulder Press
Weights: Moderate
Lateral Lunge with Shoulder Press
24 reps
Transition
Transition
10 seconds

Set 2: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Lateral Lunge with Shoulder Press
Weights: Heavy
Lateral Lunge with Shoulder Press
20 reps
Transition
Transition
10 seconds

Set 3: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Lateral Lunge with Shoulder Press
Weights: Heavy
Lateral Lunge with Shoulder Press
16 reps
Transition
Transition
10 seconds

Set 4: 1 round
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
12 reps
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Transition
Transition
10 seconds

Set 5: 1 round
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
10 reps
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Transition
Transition
10 seconds

Set 6: 1 round
Dumbbell Upright Rows
Weights: Maximum
Dumbbell Upright Rows
8 reps
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Transition
Transition
10 seconds

Set 7: 1 round
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
12 reps

Set 8: 1 round
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
10 reps
Lateral to Front Raises
Weights: Heavy
Lateral to Front Raises
10 reps

Set 9: 1 round
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
8 reps
Lateral to Front Raises
Weights: Heavy
Lateral to Front Raises
8 reps
Transition
Transition
10 seconds

Set 10: 1 round
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
12 reps
Kneeling Left Tricep Kickbacks
Weights: Moderate
Kneeling Left Tricep Kickbacks
12 reps
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
12 reps

Set 11: 1 round
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
10 reps
Kneeling Left Tricep Kickbacks
Weights: Heavy
Kneeling Left Tricep Kickbacks
10 reps
Kneeling Right Tricep Kickbacks
Weights: Heavy
Kneeling Right Tricep Kickbacks
10 reps

Set 12: 1 round
Lying Dumbbell Tricep Extensions
Weights: Maximum
Lying Dumbbell Tricep Extensions
8 reps
Kneeling Left Tricep Kickbacks
Weights: Maximum
Kneeling Left Tricep Kickbacks
8 reps
Kneeling Left Tricep Kickbacks
Weights: Maximum
Kneeling Left Tricep Kickbacks
10 reps
Kneeling Right Tricep Kickbacks
Weights: Maximum
Kneeling Right Tricep Kickbacks
8 reps
Transition
Transition
10 seconds

Set 13: 2 rounds
Bench Dips
Bench Dips
30 seconds
Plank
Plank
1 minute


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