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

Satz 1: 1 Runde

Alternating Side Reaches

40 seconds

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

30 seconds

Arm Pumps

40 seconds

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

30 seconds

Rest

15 seconds

Satz 2: 1 Runde

Dumbbell Front Raises

40 seconds

Dumbbell Lateral Shoulder Raises

40 seconds

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

Tricep Extensions

1 minute

Rest

15 seconds

Left Concentrated Bicep Curls

30 seconds

Right Concentrated Bicep Curls

30 seconds

Satz 3: 1 Runde

Rotating Elbow Plank

30 seconds

Pelvic Tilts

45 seconds

Rest

5 seconds

Right Side Plank Dips

30 seconds

Left Side Plank Dips

30 seconds

Rest

5 seconds

Ab Curls

45 seconds

Rest

5 seconds

Plank Bird Dog

30 seconds

Rest

5 seconds

Ab Choppers

45 seconds

Rest

5 seconds

Plank Bird Dog

30 seconds

Rest

5 seconds

90-90 Crunches

45 seconds

Rest

5 seconds

Plank Bird Dog

30 seconds

Rest

5 seconds

Right Oblique V-Ups

30 seconds

Left Oblique V-Ups

30 seconds

Verwandte Workouts

Barbel1

12 minutes, Anfänger

Arms Dumbells

8 Min 55 Sek, Anfänger

Brazos Martes-Jueves

24 minutes, Anfänger

Amazing Arms

24 minutes, Mäßig

Persönliches Workout: Arme

13 minutes, Mäßig

Shoulders and Arms

19 Min 40 Sek, Intensiv

Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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