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Build a Bigger Upper Body just in time for Summer !

Today’s…

workout of the day, we are going to be doing a 55 Minute HIIT arm and ab workout. This is arm and ab workout that will keep you moving the whole time and really work your muscles.  

Cardio Round 1…

For today’s cardio, we are going to doing a 1.5 mile run. This is a great way to get your heart rate up and the blood flowing. If you want to keep moving after the mile and a half, go for it! No Need to stop. Just make sure you allocate enough time to complete the workout. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on arms and abs. For this workout, we will start on the cable machine doing 3 exercises before moving onto 2 circuits. Each circuit will be made up of 5 exercises which we will do for a total of 10 reps or for a time of 30 seconds. We will do each circuit for 3 rounds. After each round take about a 30 second break. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

55 Minute HIIT Arm and Ab workout:

55 Minute HIIT arm and ab workout

Cardio:

1.5 Mile run

 

Weights:

– One arm cable curls 4×10 (each arm)

– one arm cable tricep extensions 4×10 (each arm)

– Cable tricep pull downs 4×10

 

3 rounds of the following:

 – 10 reps of dumbbell standing curls (each arm)

 – 10 reps of one arm dumbbell tricep extension (each arm)

 – 10 reps of bench dips

 – 10 reps of weighted v ups

 – 30 second high plank

 

3 rounds of the following:

 – 10 reps of dumbbell standing hammer curls (each arm)

 – 10 reps of Dumbbell standing skull crushers

 – 10 reps of bench dips

 – 10 reps of weighted v-ups

 – 10 reps of weighted toe touches

 

 

One Arm Cable Curls:

One Arm Cable Tricep Extension:

Tricep Pull Downs:

Dumbbell Standing Curls:

One Arm Dumbbell Tricep Extension:

Bench Dips:

Weighted V-Ups:

Dumbbell Hammer Curls:

Weighted Toe Touches:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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