Donev work

Spend some 'wintery' days chiseling those arms so others revel at the sight of them come fair weather. This casual workout is the place to get started on those killer arms. All you need to start is a pair (or pairs) of light to moderate weighted dumbbells.

Exercises

Set 1: 1 round

Alternating Side Reaches

40 secondi

Small Forward Arm Circles

30 secondi

Small Reverse Arm Circles

30 secondi

Arm Pumps

40 secondi

Big Forward Arm Circles

30 secondi

Big Reverse Arm Circles

30 secondi

Rest

15 secondi

Set 2: 1 round

Dumbbell Front Raises

40 secondi

Dumbbell Lateral Shoulder Raises

40 secondi

Dumbbell Rear Lateral Raises

40 secondi

Rest

20 secondi

Tricep Kickbacks

1 minuto

Rest

15 secondi

Hammer Curls

1 minuto

Rest

20 secondi

Dumbbell Upright Rows

1 minuto

Rest

15 secondi

Tricep Extensions

1 minuto

Rest

15 secondi

Left Concentrated Bicep Curls

30 secondi

Right Concentrated Bicep Curls

30 secondi

Set 3: 1 round

Rotating Elbow Plank

30 secondi

Pelvic Tilts

45 secondi

Rest

5 secondi

Right Side Plank Dips

30 secondi

Left Side Plank Dips

30 secondi

Rest

5 secondi

Ab Curls

45 secondi

Rest

5 secondi

Plank Bird Dog

30 secondi

Rest

5 secondi

Ab Choppers

45 secondi

Rest

5 secondi

Plank Bird Dog

30 secondi

Rest

5 secondi

90-90 Crunches

45 secondi

Rest

5 secondi

Plank Bird Dog

30 secondi

Rest

5 secondi

Right Oblique V-Ups

30 secondi

Left Oblique V-Ups

30 secondi

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Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

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