Workout #549

Weights – Arms

Time: 90 mins

Warm up

  • .5 mile run

Super set – 3 rounds

  • 1 minute of Shoulder Press ( alternating arms )
  • 1 minute of Rope DB Curls
  • 1 minute of 2 arm Tricep Kickback
  • .5 minute rest

Super set – 3 rounds

  • 1 minute of Seated Bent-Over Rear Delt Raise
  • 1 minute of Hammer Curls
  • 1 minute of Dips
  • .5 minute rest

Super set – 3 rounds

  • 1 minute of Upright Rows
  • 1 minute of Static Arm Curls
  • 1 minute of Rope Pushdown
  • .5 minute rest

Super set – 3 rounds

  • 1 minute of Lat raises
  • 1 minute of Seated Iso Curls
  • 1 minute of Skull Crushers
  • .5 minute rest

Super set – 3 rounds

  • 1 minute of Front Shoulder Raise
  • 1 minute of Preachers Bench Curls
  • 1 minute of Pushups
  • .5 minute rest
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