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 rondes

❤️ Licht (Zone 1)

Jump Rope

1 minuut

❤️ Matig (Zone 2)

Shadow Boxing

1 minuut

Rest

30 seconden

Set 2: 3 rondes

Gewichten: Gemiddeld

Barbell Bicep Curls

6 herhalingen

Gewichten: Licht

Barbell Bicep Curls

12 herhalingen

Rest

1 minuut

Set 3: 3 rondes

Gewichten: Gemiddeld

Alternating Incline Dumbbell Curl

6 herhalingen

Gewichten: Gemiddeld

Alternating Incline Dumbbell Curl

12 herhalingen

Rest

1 minuut

Set 4: 3 rondes

Gewichten: Gemiddeld

Hammer Curls

6 herhalingen

Gewichten: Licht

Hammer Curls

12 herhalingen

Rest

1 minuut

Set 5: 3 rondes

Gewichten: Gemiddeld

Incline Dumbbell Bench Press

6 herhalingen

Gewichten: Licht

Incline Dumbbell Bench Press

12 herhalingen

Rest

1 minuut

Set 6: 3 rondes

Gewichten: Gemiddeld

Tricep Extensions

6 herhalingen

Gewichten: Licht

Tricep Extensions

12 herhalingen

Rest

1 minuut

Set 7: 3 rondes

Gewichten: Gemiddeld

Rope Tricep Push Down

6 herhalingen

Gewichten: Licht

Rope Tricep Push Down

12 herhalingen

Rest

1 minuut

Set 8: 2 rondes

❤️ Licht (Zone 1)

Shadow Boxing

1 minuut

Rest

30 seconden

❤️ Licht (Zone 1)

Sequential Punch Combos

1 minuut

Rest

1 minuut

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