Arm work +HIIT cardio!

NO EXCUSES ARM WORKOUT 

1

DUMBBELL CURL (21 METHOD)

5 dropsets: Lower-half movement: 7 reps; Upper-half movement: 7 reps; Full range of motion: 7 reps Dumbbell curl (21 method) Dumbbell curl (21 method)

Rest 15-20 seconds between dropsets

TRISET

2

LYING DUMBBELL TRICEPS EXTENSION

5 sets of 10-15 reps Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

INCLINE TATE PRESS

5 sets of 10-15 reps Incline Tate press Incline Tate press

INCLINE CLOSE-GRIP PUSH-UP

5 sets of 10-15 reps Incline Push-Up Incline Push-Up

TRISET

3

DUMBBELL LATERAL RAISE

5 sets of 10 reps Dumbbell lateral raise Dumbbell lateral raise

OVERHEAD PRESS

5 sets of 10 reps Overhead press Overhead press

FRONT DUMBBELL RAISE

5 sets of 10 reps Front Dumbbell Raise Front Dumbbell Raise

HIIT CARDIO: 10 MIN. TOTAL

4

WALK

1 min. Walk Walk

5

FULL SPRINT

1 min. Full sprint Full sprint

 

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