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Get ready for summer with this Arms and Back Circuit

Today’s…

workout of the day, we are going to be doing an Arms and Back Circuit. This is a great workout that will get you the arm pump you are looking for! 

Cardio Round 1…

For today’s cardio, we are going to be doing a 2 mile run on the treadmill. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 2 mile run outside instead. 

Circuit…

For our circuit today we are going to be focusing on arms using nothing but dumbbells and body weight. This is a 10 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a total of 10 reps each before moving onto the next exercise. After each round take about a 30 second break. 
 

Abs…

For abs we are going to do 4 different exercises for 3 rounds. The ab workout is designed to target those lower abdominal muscles! 

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. 

Summer Big Arm Workout:

Arms and Back Circuit

Cardio

– 2 mile run on the treadmill

 

Circuit 1:

– 4 rounds of  the following:

    – 10 reps of standing bicep curls (each arm)

    – 10 reps of Bentover dumbbell rows

    – 10 reps of dumbbell tricep extensions

    – 10 reps of hammer curls (each arm)

 

Circuit 2:

– 4 rounds of  the following:

    – 10 reps of bicep curls w/ static hold (each arm)

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

    – 10 reps of one arm dumbbell row (each side)

    – 10 bench dips

 

Abs:

– 3 rounds of  the following:

    – 20 toe touches

    – 20 second boat pose hold

    – 20 reps of russian twists

    – 10 reps of V-ups

Dumbbell Bicep Curl:

Dumbbell Bentover Row:

Dumbbell Tricep Extension:

Dumbbell Hammer Curls:

Dumbbell Curls with Static Hold:

Dumbbell Skull Crushers:

One Arm Dumbbell Row:

Body Weight Dips:

Toe Touches:

Boat Pose Hold:

Russian Twists:

V-ups:

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 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.
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