Monday Workout

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

Série 1 1 ronde

Alternating Side Reaches

40 secondes

Small Forward Arm Circles

30 secondes

Small Reverse Arm Circles

30 secondes

Squats

40 secondes

Arm Pumps

40 secondes

Big Forward Arm Circles

30 secondes

Single Leg Balance with Leg Swings

40 secondes

Big Reverse Arm Circles

30 secondes

Plie Squats with Tip Toes

40 secondes

Rest

15 secondes

Série 2 1 ronde

Dumbbell Front Raises

40 secondes

Dumbbell Lateral Shoulder Raises

40 secondes

Barbell Stiff Legged Deadlift

1 minute

Dumbbell Rear Lateral Raises

40 secondes

Rest

20 secondes

Tricep Kickbacks

1 minute

Rest

15 secondes

Hammer Curls

1 minute

Rest

20 secondes

Dumbbell Upright Rows

1 minute

Rest

15 secondes

Dumbbell Squats

1 minute

Tricep Extensions

1 minute

Rest

15 secondes

Left Concentrated Bicep Curls

30 secondes

Right Concentrated Bicep Curls

1 minute

Série 3 1 ronde

V-Ups

1 minute

90-90 Crunches

1 minute

Rest

30 secondes

Buttertoe Crunches

1 minute

Frog Crunches

1 minute

Rest

30 secondes

Crunch Punches

1 minute

Reverse Crunches

1 minute

Série 4 1 ronde

Rest

5 minutes

Entraînements associé

Random Exercise

21 minutes 25 secondes, Modéré

Monday - Arms

9 minutes 30 secondes, Intense

Winter work: Arms

12 minutes, Débutant

Winter work: Arms (Long)

21 minutes 45 secondes, Débutant

Donev work

19 minutes 40 secondes, Débutant

Barbel1

12 minutes, Débutant

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