Arms

Moderate Duration 14 minutes

Target Areas: Arms

Equipment: Dumbbell, Barbell, Bench

Added By Daniel Laws

Biceps & triceps

Exercises

Set 1: 1 round

Bicep Curls

15 reps

Tricep Extensions

15 reps

Set 2: 1 round

Bicep Curls

15 reps

Tricep Extensions

15 reps

Set 3: 1 round

Bicep Curls

15 reps

Tricep Extensions

15 reps

Set 4: 1 round

Barbell Bicep Curls

15 reps

Lying Dumbbell Tricep Extensions

15 reps

Set 5: 1 round

Barbell Bicep Curls

15 reps

Lying Dumbbell Tricep Extensions

15 reps

Set 6: 1 round

Barbell Bicep Curls

15 reps

Lying Dumbbell Tricep Extensions

15 reps

Set 7: 1 round

Tricep Dips

15 reps

Alternating Bicep Curls

15 reps

Set 8: 1 round

Tricep Dips

15 reps

Alternating Bicep Curls

15 reps

Set 9: 1 round

Tricep Dips

15 reps

Alternating Bicep Curls

15 reps

Set 10: 1 round

Ab Curls

30 reps

Set 11: 1 round

Ab Curls

30 reps

Set 12: 1 round

Ab Curls

30 reps

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Top Choice for this Workout

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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.

Quickdraw Adjustable Dumbbells