Weekend

Do this workout 2 or 3 times per week to tone up your arms using body weight. If you can complement with a weights workout once a week you've got a sure-fire guns show on its way..... Once you're comfortable with this workout move on to 'Arm Fatigue 2 - Crank It Up' .. Enjoy the pain : )

Exercises

Set 1: 3 rounds

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

30 seconds

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

30 seconds

Set 2: 1 round

Rest

1 minute

Set 3: 2 rounds

Dumbbell Chest Press

1 minute

Dumbbell Bent Over Rows

1 minute

Rest

1 minute

Right Concentrated Bicep Curls

1 minute

Left Concentrated Bicep Curls

1 minute

Rest

1 minute

Alternating Bicep Curls

1 minute

Hammer Curls

1 minute

Rest

1 minute

Dumbbell Upright Rows

1 minute

Dumbbell Push Press

1 minute

Rest

1 minute

Tricep Extensions

1 minute

Tricep Dips

1 minute

Rest

1 minute

Push-Ups

1 minute

Russian Twists

30 seconds

Rest

1 minute

Related Workouts

Arms

8 minutes, Moderate

Armed

18 mins 50 secs, Beginner

Monday - Arms

9 mins 30 secs, Intense

ARMS

12 minutes, Beginner

Arms Arms Arms

16 mins 56 secs,

Arms

9 minutes, Moderate

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Austin’s Monday Workout V1

32 mins 53 secs, Moderate

Upper Body EMOM

31 minutes, Intense

Chest Workout For Women

15 minutes, Moderate

Glute & Hamstring Strength | 30-Min Dumbbell Power

30 mins 14 secs, Moderate

Grind - Bend And Lift (all Back and Shoulder)

38 mins 40 secs, Intense

Rep & Repeat

50 minutes, Intense