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Intense Workout

Arms

Intense   30 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench, Stability Ball, Chair

Amin Sheybani
 		    Added By Amin Sheybani
Arms
Tags
Home Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Exercise Ball Workouts Chair Workouts

Exercises

Set 1: 1 round
Cardio Warm Up
❤️ Vigorous (Zone 3)
Cardio Warm Up
2 minutes
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Cross Jacks
Cross Jacks
45 seconds
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
45 seconds

Set 2: 3 rounds
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
1 minute
Dumbbell Wrist Curls
Dumbbell Wrist Curls
1 minute
Cross Leg Sit Ups
Cross Leg Sit Ups
1 minute
Rest
Rest
30 seconds

Set 3: 3 rounds
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Bench Skull Crusher
Bench Skull Crusher
1 minute
Ball Back Extensions
Ball Back Extensions
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Big Toe Forward Bend
Big Toe Forward Bend
20 seconds
Curved Spine Stretch
Curved Spine Stretch
20 seconds

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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.

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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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