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 ronde

Alternating Side Reaches

40 seconden

Small Forward Arm Circles

30 seconden

Small Reverse Arm Circles

30 seconden

Arm Pumps

40 seconden

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

30 seconden

Rest

15 seconden

Set 2: 1 ronde

Dumbbell Front Raises

40 seconden

Dumbbell Lateral Shoulder Raises

40 seconden

Dumbbell Rear Lateral Raises

40 seconden

Rest

20 seconden

Tricep Kickbacks

1 minuut

Rest

15 seconden

Hammer Curls

1 minuut

Rest

20 seconden

Dumbbell Upright Rows

1 minuut

Rest

15 seconden

Tricep Extensions

1 minuut

Rest

15 seconden

Left Concentrated Bicep Curls

30 seconden

Right Concentrated Bicep Curls

30 seconden

Set 3: 1 ronde

Rotating Elbow Plank

30 seconden

Pelvic Tilts

45 seconden

Rest

5 seconden

Right Side Plank Dips

30 seconden

Left Side Plank Dips

30 seconden

Rest

5 seconden

Ab Curls

45 seconden

Rest

5 seconden

Plank Bird Dog

30 seconden

Rest

5 seconden

Ab Choppers

45 seconden

Rest

5 seconden

Plank Bird Dog

30 seconden

Rest

5 seconden

90-90 Crunches

45 seconden

Rest

5 seconden

Plank Bird Dog

30 seconden

Rest

5 seconden

Right Oblique V-Ups

30 seconden

Left Oblique V-Ups

30 seconden

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Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

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