OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 6 rounds
Barbell Front Loaded Squats
Weights: Maximum
Barbell Front Loaded Squats
3 reps

Set 2: 4 rounds
Barbell Shoulder Press
Barbell Shoulder Press
6 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Weights: Heavy
Cable Tricep Push Down
6 reps

Set 3: 4 rounds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
20 reps
Weights: Moderate
Bent Over Tricep Kick Backs
20 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
20 reps

Set 4: 4 rounds
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
12 reps
Weights: Moderate
Rope Tricep Push Down
12 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
12 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
12 reps

Set 5: 1 round
Bicep Stretches
Bicep Stretches
1 minute
Downward Facing Deltoid Stretch
Downward Facing Deltoid Stretch
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
1 minute
Right Arm Cross Stretch
Right Arm Cross Stretch
1 minute
Big Reverse Arm Circles
Big Reverse Arm Circles
1 minute


Related Workouts

  • World Cup Cardio Kicks
    World Cup Cardio Kicks
    26 minutes, Moderate
  • Strong Runner
    Strong Runner
    27 mins 47 secs, Intense
  • Limber Lady
    Limber Lady
    25 minutes, Casual
  • Front, Back, Side-to-Side
    Front, Back, Side-to-Side
    25 minutes, Moderate
  • Spring Training Run
    Spring Training Run
    35 minutes, Casual
  • Bodyweight Triple
    Bodyweight Triple
    26 mins 9 secs, Intense

Start Online Personal Training with Abner Alvarez to access this workout.

Start 1:1 Training - Free Trial




You Might Also Like

Power Sunday

Power Sunday

Moderate Ic_time_32x32 52 mins  
Chest   Ic_workout_dumbbell_32x32 Barbell, Pull Up Bar, Strength Machine, Bench, Dumbbell, Stability Ball, Wall
Monday Madness

Monday Madness

Moderate Ic_time_32x32 41 mins  
Arms   Ic_workout_dumbbell_32x32 Barbell, Dumbbell, Bench, Strength Machine, Box or Step
What A Pump

What A Pump

Moderate Ic_time_32x32 40 mins  
Upper Body   Ic_workout_dumbbell_32x32 Barbell, Dumbbell, Bench, Strength Machine, Stability Ball, Pull Up Bar, Wall
Active Rest Day

Active Rest Day

Casual Ic_time_32x32 23 mins  
Legs   Ic_workout_dumbbell_32x32 Jump Rope
My Big 3

My Big 3

Moderate Ic_time_32x32 27 mins  
Legs   Ic_workout_dumbbell_32x32 Barbell, Bench, Pull Up Bar, Box or Step

Workout Categories