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Arm work using dumbbells. High weight low rep. 3 sets of 6-8. First set low weight while upping the weight each set. Should feel exhaustion by the end.
Also will include shoulders, chest, and back.
Each workout is to be completed once a week to ensure rest and muscle recovery.
Performing these exercises consecutive days is not recommended. Please allow a day of rest in between each day.
Dumbbell Alternating Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Press (Close Grip)
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3x8 reps |
rest: 60s
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Push-Up
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell High Curl
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3x8 reps |
rest: 60s
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Dumbbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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