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Can't Ban These Guns Arm Workout
General
Beginner
Dumbbell
Plan Details
The Can't Ban These Guns Arm Workout routine by adriennebtx is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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.
Routine detail
Day 1
Triceps With Chest
Est. 39 min
6 exercises
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 2
Biceps With Back
Est. 33 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Day 3
Shoulders
Est. 26 min
4 exercises
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
