Weights

Moderate Duration 23 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell, Barbell

Added By Jay Pinto

Exercises

Set 1: 1 round

10 reps

15 seconds

10 reps

15 seconds

10 reps

15 seconds

30 seconds

Set 2: 1 round

Rest

1 minute

Set 3: 1 round

10 reps

10 seconds

10 reps

10 seconds

Alternating Hammer Curls

10 reps

Rest

10 seconds

Bicep Curls

28 reps

Set 4: 1 round

Rest

1 min 10 secs

Set 5: 1 round

Barbell Bicep Curls

10 reps

Rest

15 seconds

Barbell Front Loaded Squats

10 reps

15 seconds

10 reps

15 seconds

10 reps

Set 6: 1 round

Rest

1 min 10 secs

Set 7: 1 round

10 reps

15 seconds

10 reps

15 seconds

10 reps

15 seconds

30 seconds

Set 8: 1 round

10 reps

10 seconds

10 reps

10 seconds

Alternating Hammer Curls

10 reps

Rest

10 seconds

Bicep Curls

28 reps

Set 9: 1 round

Rest

1 min 10 secs

Set 10: 1 round

Barbell Bicep Curls

10 reps

Rest

15 seconds

Barbell Front Loaded Squats

10 reps

15 seconds

10 reps

15 seconds

10 reps

Set 11: 1 round

Big Forward Arm Circles

45 seconds

Hamstring Stretches

45 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