Isolation exercises galore for those triceps & biceps using a combination of dumbbell & bodyweight exercises to demand that those arms work very hard! Finishing with some core stability and strength before hitting those biceps again to finish with 100 reps!
The timer will be on for 1 minute per exercise with 20 seconds rest inbetween!
PALMS UP CURL PALMS UP CURL
TATE PRESS TATE PRESS HAMMER CURL HAMMER CURL
DIAMOND PRESS DIAMOND PRESS
WIDE CURLS WIDE CURLS
OVERHEAD EXTENSION OVERHEAD EXTENSION
CROSS BODY CURLS CROSS BODY CURLS
TRICEP PUSH UP
UNEVEN PUSH UP UNEVEN PUSH UP
DIAMOND COBRA PUSH UP
NEUTRAL POSITION COBRA PUSH UP
PLANK HOVER (one side) SWITCH SIDE!
DEADBUG (one side) SWITCH SIDE!
ONE ARM LADDER SWITCH SIDE!
100 x ALTERNATING CURLS!
50 per side!
What a workout!!
This workout is straight to the point! Making those triceps and biceps work very hard in order to move those dumbbells!
Compound movements such as bent over rows, chest press, push ups & pull ups to name a few all contribute majorly to developing the muscles and strength in the arms but We think we all love a specific workout occasionally dedicated to those biceps and triceps! Enjoy everyone!!
Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.