For this upper body workout you will need a pair of dumbbells and your mat! I am using a chair for to perform the Arnold Presses seated but this is not necessary and you can perform them standing!
The dumbbells I am using are 12.5kg each and 8kg each!
The timer will be on throughout for 40 seconds of work, 20 seconds rest!
Each exercise will be performed for 4 sets!
There is only one exercise within this workout that pops up only 2 times and is performed for only 1 set at a time; the partial lateral raises!
ARNOLD PRESS X4 sets
ALTERNATING LATERAL RAISES X4 sets
STAPLE: PARTIAL LATERAL RAISES x1 set
ALTERNATING FRONTAL RAISES X4 sets
REAR DELT PARTIAL FLYES X4 sets
SKULLCRUSHERS x4 sets
TRICEP PUSH UPS x4 sets
STAPLE: PARTIAL LATERAL RAISES x1 set
ALTERNATING HAMMER CURLS X4 sets
ROTATIONAL CURLS x5 sets
(an extra set!)
Finisher:
30/30
LATERAL RAISES
PARTIAL LATERAL RAISES!
I loved the slow pace and repetition of this workout knowing what is coming up next!
An extra set of curls is towards the end as I felt we had extra time!
The arms will work very hard in this workout so to get the most out of it, focus on your form! Always perform full range of motion as best as possible!
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