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Intense Workout

Big Guns!

Intense   44 minutes

Target Areas: Arms

Equipment: Chair, Dumbbells, Bench, Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Added by Personal Trainer Frank 🇺🇸 🇩🇪
Big Guns!
Tags
Home Gym Workouts Arm Workouts Chair Workouts Dumbbell Workouts Bench Workouts No Equipment Workouts
Description

Let's get active!!!!!

Exercises

Set 1: 2 rounds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Transition
20 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
25 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
25 seconds
Transition
20 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Transition
20 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
40 seconds
Transition
30 seconds
Seated Dumbbell Press
Seated Dumbbell Press
30 seconds
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Transition
20 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
20 seconds
Dumbbell Shrugs
Dumbbell Shrugs
1 minute
Rest
Rest
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
20 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
20 seconds
One Arm Dumbbell Rows
One Arm Dumbbell Rows
30 seconds
Rest
Rest
20 seconds
Cross Body Hammer Curls
Cross Body Hammer Curls
30 seconds
Rest
Rest
1 minute

Set 2: 2 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
50 seconds
Transition
25 seconds
Chair Tricep Dips
Chair Tricep Dips
50 seconds
Transition
25 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
50 seconds
Rest
Rest
50 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
50 seconds
Transition
25 seconds
Tricep Extensions
Tricep Extensions
50 seconds
Transition
25 seconds
Hammer Curls
Hammer Curls
50 seconds
Rest
Rest
1 minute

Set 3: 1 round
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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