Weekend

Do this workout 2 or 3 times per week to tone up your arms using body weight. If you can complement with a weights workout once a week you've got a sure-fire guns show on its way..... Once you're comfortable with this workout move on to 'Arm Fatigue 2 - Crank It Up' .. Enjoy the pain : )

Exercises

Set 1: 3 rondes

Small Forward Arm Circles

30 seconden

Small Reverse Arm Circles

30 seconden

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

30 seconden

Set 2: 1 ronde

Rest

1 minuut

Set 3: 2 rondes

Dumbbell Chest Press

1 minuut

Dumbbell Bent Over Rows

1 minuut

Rest

1 minuut

Right Concentrated Bicep Curls

1 minuut

Left Concentrated Bicep Curls

1 minuut

Rest

1 minuut

Alternating Bicep Curls

1 minuut

Hammer Curls

1 minuut

Rest

1 minuut

Dumbbell Upright Rows

1 minuut

Dumbbell Push Press

1 minuut

Rest

1 minuut

Tricep Extensions

1 minuut

Tricep Dips

1 minuut

Rest

1 minuut

Push-Ups

1 minuut

Russian Twists

30 seconden

Rest

1 minuut

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Topkeuze voor deze Workout

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