Athleanable Arms

During all lifts, when lowering the weight go to the half point, return to full lift and lower the weight back to the start. The first round of 6 reps is at full weight, the second round of 12 reps is half of that weight. Concentrate on the lowering portion of all lifts. Use the bag work at the end to cool down, minimum effort only. Do not forget to stretch your arms afterwards.

Exercises

Set 1: 3 round

❤️ Leggero (Zona 1)

Jump Rope

1 minuto

❤️ Moderato (Zona 2)

Shadow Boxing

1 minuto

Rest

30 secondi

Set 2: 3 round

Pesi: Moderato

Barbell Bicep Curls

6 ripetizioni

Pesi: Leggero

Barbell Bicep Curls

12 ripetizioni

Rest

1 minuto

Set 3: 3 round

Pesi: Moderato

Alternating Incline Dumbbell Curl

6 ripetizioni

Pesi: Moderato

Alternating Incline Dumbbell Curl

12 ripetizioni

Rest

1 minuto

Set 4: 3 round

Pesi: Moderato

Hammer Curls

6 ripetizioni

Pesi: Leggero

Hammer Curls

12 ripetizioni

Rest

1 minuto

Set 5: 3 round

Pesi: Moderato

Incline Dumbbell Bench Press

6 ripetizioni

Pesi: Leggero

Incline Dumbbell Bench Press

12 ripetizioni

Rest

1 minuto

Set 6: 3 round

Pesi: Moderato

Tricep Extensions

6 ripetizioni

Pesi: Leggero

Tricep Extensions

12 ripetizioni

Rest

1 minuto

Set 7: 3 round

Pesi: Moderato

Rope Tricep Push Down

6 ripetizioni

Pesi: Leggero

Rope Tricep Push Down

12 ripetizioni

Rest

1 minuto

Set 8: 2 round

❤️ Leggero (Zona 1)

Shadow Boxing

1 minuto

Rest

30 secondi

❤️ Leggero (Zona 1)

Sequential Punch Combos

1 minuto

Rest

1 minuto

Allenamenti correlati

Arms Work out

9 min 2 sec, Moderato

All Arms

9 min 24 sec, Moderato

Arms

17 min 10 sec, Moderato

Arms 3

21 min 20 sec, Moderato

Arms And Abs

41 min 50 sec,

Arms

15 minuti, Intenso

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