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

Satz 1: 1 Runde

Alternating Side Reaches

40 seconds

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

30 seconds

Squats

40 seconds

Arm Pumps

40 seconds

Big Forward Arm Circles

30 seconds

Single Leg Balance with Leg Swings

40 seconds

Big Reverse Arm Circles

30 seconds

Plie Squats with Tip Toes

40 seconds

Rest

15 seconds

Satz 2: 1 Runde

Dumbbell Front Raises

40 seconds

Dumbbell Lateral Shoulder Raises

40 seconds

Barbell Stiff Legged Deadlift

1 minute

Dumbbell Rear Lateral Raises

40 seconds

Rest

20 seconds

Tricep Kickbacks

1 minute

Rest

15 seconds

Hammer Curls

1 minute

Rest

20 seconds

Dumbbell Upright Rows

1 minute

Rest

15 seconds

Dumbbell Squats

1 minute

Tricep Extensions

1 minute

Rest

15 seconds

Left Concentrated Bicep Curls

30 seconds

Right Concentrated Bicep Curls

1 minute

Satz 3: 1 Runde

V-Ups

1 minute

90-90 Crunches

1 minute

Rest

30 seconds

Buttertoe Crunches

1 minute

Frog Crunches

1 minute

Rest

30 seconds

Crunch Punches

1 minute

Reverse Crunches

1 minute

Satz 4: 1 Runde

Rest

5 minutes

Verwandte Workouts

Random Exercise

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Monday - Arms

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21 Min 45 Sek, Anfänger

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19 Min 40 Sek, Anfänger

Barbel1

12 minutes, Anfänger

Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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