Arm and Cardio Circuit

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Today’s workout is designed to get a great arm pump while also mixing in a cardio circuit.

• 1 Mile run
• Sitting bicep curl 12, 12, 12, 12
  • Superset with ez curl bar tricep extensions
• One Arm Sitting bicep curl machine 10, 10, 10, 10
  • Superset with seated dip machine 10, 10, 10, 10
• Ez curl bar bicep curls 10, 10, 10, 10
  • Superset with one arm dumbbell tricep extensions 10, 10, 10, 10
• One arm cable curls 12, 12, 12, 12
  • Superset with one arm cable tricep extensions 12, 12, 12, 12
• One arm cable reverse curls 12, 12, 12, 12
  • Superset with cable tricep extensions 12, 12, 12, 12

HIIT Circuit (3 Rounds):

• 2 Sprints (On the track at the Dowd YMCA)
• Stairs (In the stairwell at the Dowd YMCA)
• 5 burpees
• 15 second handstand (Free or assisted)

Less Intense Version 

• 1 mile jog or walk
• Sitting bicep curl 10, 10, 10
• ez curl bar tricep extensions 10, 10, 10
• Sitting bicep curl machine 10, 10, 10,
• Superset with seated dip machine 10, 10, 10
• One arm cable curls 10, 10, 10,
• Superset with one arm cable tricep extensions 10, 10, 10

HIIT Circuit (1 Round):

• 2 Sprints (On the track at the Dowd YMCA)
• Stairs (In the stairwell at the Dowd YMCA)
• 5 burpees
• 15 second handstand (Free or assisted)

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics 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.

bpetrillo153@yahoo.com

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