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Get ready for summer with this Big Arm Workout for Summer

Today’s…

workout of the day, we are going to be doing a Big Arm Workout for Summer. 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 20 minute 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 20 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on arms using nothing but dumbbells, cable machines, and body weight. This is a 9 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. 
 

Cardio Round 2…

To end today’s workout, we are going to hit cardio again by using the stairmaster for a total of 10 minutes. Increase the intensity throughout the 10 minutes. 

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. 

Big Arm Workout for Summer:

Big Arm Workout for Summer

Cardio:

– 20 minute run

 

Weights:

–  4 x 10 reps of one arm curls on the curl machine (each arm)

    – Superset with 10 reps of one arm dumbbell tricep extensions (each arm)

– 4 x 10 reps of one arm cable curls

    – Superset with 10 reps of dumbbell tricep extensions

– 4 x 10 reps of one arm cable tricep pull downs

– 4 x 10 reps of cable bicep curls

– 4 x 10 reps of cable tricep pull downs

– 4 x 10 reps of hammer curls

– 4 x 10 reps of body weight dips

 

Cardio #2:

– stairmaster for 10 minutes

  

Stretch it out!

 

One Arm Curl Machine:

One Arm Tricep Extensions:

One Arm Cable Curls:

Dumbbell Tricep Extensions:

One Arm Cable Tricep Pull Down:

Cable Bicep Curls:

Cable Tricep Pull Downs:

Hammer Curls:

Body Weight Dips:

V-ups:

X-ups:

Mountain Climbers:

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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