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

Série 1 1 ronde

Alternating Side Reaches

40 secondes

Small Forward Arm Circles

30 secondes

Small Reverse Arm Circles

30 secondes

Arm Pumps

40 secondes

Big Forward Arm Circles

30 secondes

Big Reverse Arm Circles

30 secondes

Rest

15 secondes

Série 2 1 ronde

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

Left Concentrated Bicep Curls

30 secondes

Right Concentrated Bicep Curls

30 secondes

Série 3 1 ronde

Rotating Elbow Plank

30 secondes

Pelvic Tilts

45 secondes

Rest

5 secondes

Right Side Plank Dips

30 secondes

Left Side Plank Dips

30 secondes

Rest

5 secondes

Ab Curls

45 secondes

Rest

5 secondes

Plank Bird Dog

30 secondes

Rest

5 secondes

Ab Choppers

45 secondes

Rest

5 secondes

Plank Bird Dog

30 secondes

Rest

5 secondes

90-90 Crunches

45 secondes

Rest

5 secondes

Plank Bird Dog

30 secondes

Rest

5 secondes

Right Oblique V-Ups

30 secondes

Left Oblique V-Ups

30 secondes

Entraînements associé

Barbel1

12 minutes, Débutant

Arms Dumbells

8 minutes 55 secondes, Débutant

Brazos Martes-Jueves

24 minutes, Débutant

Amazing Arms

24 minutes, Modéré

Persönliches Workout: Arme

13 minutes, Modéré

Shoulders and Arms

19 minutes 40 secondes, Intense

Meilleur choix pour cet entraînement

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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