Winter work: Arms

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

30 secondes

Small Forward Arm Circles

20 secondes

Small Reverse Arm Circles

20 secondes

Big Reverse Arm Circles

20 secondes

Rest

15 secondes

Série 2 2 rondes

Dumbbell Front Raises

40 secondes

Dumbbell Lateral Shoulder Raises

40 secondes

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

Tricep Extensions

1 minute

Rest

15 secondes

Dumbbell Renegade Rows

1 minute

Rest

20 secondes

Rotational Shoulder Press

45 secondes

Rest

20 secondes

Dumbbell Pull-over on a Ball

1 minute

Rest

15 secondes

Governators

1 minute

Rest

20 secondes

Dumbbell Single Leg Curl to Press

2 minutes

Série 3 1 ronde

Downward Facing Dog

30 secondes

90 Lat Stretch

30 secondes

Big Toe Forward Bend

30 secondes

Chest Openers

30 secondes

Hamstring and Shoulder Stretches

30 secondes

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