Andis

Intense Duration 39 minutes

Target Areas: Arms

Equipment: Strength Machine, Dumbbell, Bench, Barbell

Added By Nagel Andreas

Exercises

Set 1: 1 round

20 reps

30 seconds

20 reps

30 seconds

20 reps

30 seconds

Kneeling Left Arm Rows

20 reps

Rest

30 seconds

Kneeling Right Arm Rows

20 reps

Rest

30 seconds

Kneeling Left Arm Rows

20 reps

Rest

30 seconds

Kneeling Right Arm Rows

20 reps

Rest

1 minute

Set 2: 1 round

20 reps

30 seconds

20 reps

30 seconds

20 reps

30 seconds

Weights: Moderate

Bench Dumbbell Fly

20 reps

Rest

30 seconds

Weights: Moderate

Bench Dumbbell Fly

20 reps

Rest

30 seconds

Weights: Moderate

Bench Dumbbell Fly

20 reps

Rest

1 minute

Set 3: 1 round

Weights: Heavy

Bicep Curls

20 reps

Rest

30 seconds

Weights: Heavy

Bicep Curls

20 reps

Rest

30 seconds

Weights: Heavy

Bicep Curls

20 reps

Rest

45 seconds

Weights: Moderate

Hammer Curls

20 reps

Rest

30 seconds

Weights: Moderate

Hammer Curls

20 reps

Rest

30 seconds

Weights: Moderate

Hammer Curls

20 reps

Rest

1 minute

Set 4: 1 round

Bench Dips

45 seconds

Weights: Moderate

Cable Tricep Push Down

20 reps

Rest

45 seconds

Weights: Moderate

Cable Tricep Push Down

20 reps

Rest

45 seconds

Weights: Moderate

Cable Tricep Push Down

20 reps

Rest

45 seconds

Resistance: Moderate

Rope Tricep Push Down

1 minute

Rest

45 seconds

Resistance: Moderate

Rope Tricep Push Down

1 minute

Rest

45 seconds

Resistance: Moderate

Rope Tricep Push Down

1 minute

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Evan Back

22 mins 46 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.