Donev work

Spend some 'wintery' days chiseling those arms so others revel at the sight of them come fair weather. This casual workout is the place to get started on those killer arms. All you need to start is a pair (or pairs) of light to moderate weighted dumbbells.

Exercises

Conjunto 1: 1 rodada

Alternating Side Reaches

40 segundos

Small Forward Arm Circles

30 segundos

Small Reverse Arm Circles

30 segundos

Arm Pumps

40 segundos

Big Forward Arm Circles

30 segundos

Big Reverse Arm Circles

30 segundos

Rest

15 segundos

Conjunto 2: 1 rodada

Dumbbell Front Raises

40 segundos

Dumbbell Lateral Shoulder Raises

40 segundos

Dumbbell Rear Lateral Raises

40 segundos

Rest

20 segundos

Tricep Kickbacks

1 minuto

Rest

15 segundos

Hammer Curls

1 minuto

Rest

20 segundos

Dumbbell Upright Rows

1 minuto

Rest

15 segundos

Tricep Extensions

1 minuto

Rest

15 segundos

Left Concentrated Bicep Curls

30 segundos

Right Concentrated Bicep Curls

30 segundos

Conjunto 3: 1 rodada

Rotating Elbow Plank

30 segundos

Pelvic Tilts

45 segundos

Rest

5 segundos

Right Side Plank Dips

30 segundos

Left Side Plank Dips

30 segundos

Rest

5 segundos

Ab Curls

45 segundos

Rest

5 segundos

Plank Bird Dog

30 segundos

Rest

5 segundos

Ab Choppers

45 segundos

Rest

5 segundos

Plank Bird Dog

30 segundos

Rest

5 segundos

90-90 Crunches

45 segundos

Rest

5 segundos

Plank Bird Dog

30 segundos

Rest

5 segundos

Right Oblique V-Ups

30 segundos

Left Oblique V-Ups

30 segundos

Treinos Relacionados

Barbel1

12 minutos, Iniciante

Arms Dumbells

8 mins 55 segs, Iniciante

Brazos Martes-Jueves

24 minutos, Iniciante

Amazing Arms

24 minutos, Moderado

Persönliches Workout: Arme

13 minutos, Moderado

Shoulders and Arms

19 mins 40 segs, Intenso

Escolha Principal para este Treino

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.

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