Up JA

Intense Duration 58 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench, Barbell

Added By Jean-arnaud Courcier

Warm up set - light weight (10- 12 reps) Normal sets 8-10 reps medium weight Heavy sets 6-8 reps heavy weight

Exercises

Set 1: 3 rounds

Left Concentrated Bicep Curls

55 seconds

Rest

30 seconds

Right Concentrated Bicep Curls

55 seconds

Rest

30 seconds

Set 2: 1 round

Rest

1 minute

Set 3: 3 rounds

Alternating Bicep Curls

55 seconds

Rest

30 seconds

Set 4: 1 round

Rest

1 minute

Set 5: 3 rounds

Standing Biceps Cable Curl

40 seconds

Rest

30 seconds

Set 6: 1 round

Rest

1 minute

Set 7: 3 rounds

Bench Press

55 seconds

Rest

30 seconds

Set 8: 1 round

Rest

1 minute

Set 9: 3 rounds

Dumbbell Chest Press

55 seconds

Rest

30 seconds

Set 10: 1 round

Rest

45 seconds

Set 11: 2 rounds

Incline Dumbbell Chest Press

55 seconds

Rest

30 seconds

Set 12: 3 rounds

Rest

35 seconds

Bench Dips

55 seconds

Set 13: 1 round

Rest

1 min 10 secs

Set 14: 3 rounds

Tricep Kickbacks

35 seconds

Rest

30 seconds

Set 15: 1 round

Rest

1 min 15 secs

Set 16: 3 rounds

Tricep Pull Down (Bar)

30 seconds

Rest

25 seconds

Set 17: 2 rounds

Rest

35 seconds

Tricep Extensions

35 seconds

Set 18: 1 round

Rest

1 minute

Set 19: 3 rounds

Should Press (Barbell)

45 seconds

Rest

30 seconds

Set 20: 1 round

Rest

1 minute

Set 21: 2 rounds

Dumbbell Lateral Shoulder Raises

30 seconds

Rest

30 seconds

Set 22: 3 rounds

Rest

30 seconds

Dumbbell Front Raises

30 seconds

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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