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Intense Workout

Arm Workout

Intense   9 minutes

Target Areas: Shoulders, Arms

Equipment: Dumbbell, Pull Up Bar, Chair

Matthew Popp
 		    Added By Matthew Popp
Arm Workout
Tags
Home Gym Workouts Shoulder Workouts Dumbbell Workouts Pull Up Bar Workouts Chair Workouts
Description

This is an intense, fast paced workout that hits biceps, triceps, forearms and shoulders in a non-boring format for the easily bored

Exercises

Set 1: 1 round
Weights: Moderate
❤️ Vigorous (Zone 3)
21 Reps: Biceps Edition
3 reps
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
Reps until failure
Chin-Ups
Chin-Ups
15 seconds
Resistance: Maximum
❤️ Very Hard (Zone 4)
Resistance Band Curls
Reps until failure

Set 2: 1 round
Hang
Hang
35 seconds
Neutral Grip Hang
Neutral Grip Hang
25 seconds
❤️ Vigorous (Zone 3)
Switch Grip Hang
20 seconds

Set 3: 1 round
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
25 reps
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
25 reps
Weights: Moderate
❤️ Vigorous (Zone 3)
Dumbbell Figure Eight
25 reps
Weights: Moderate
❤️ Vigorous (Zone 3)
Pike press
25 reps
Weights: Moderate
❤️ Vigorous (Zone 3)
Shoulder Punches
25 reps

Set 4: 1 round
Weights: Moderate
❤️ Very Hard (Zone 4)
21 Reps: Triceps Edition
3 reps

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Quickdraw Adjustable Dumbbells
Top Choice for this Workout

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Do this workout in Workout Trainer
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✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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