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Get ready for summer with this Cardio Arm and Back Workout

Today’s…

workout of the day, we are going to be doing a Cardio Arm and Back Workout. This is a great workout that will get you the upper body 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, back, and shoulders using nothing but a cable machine and dumbbells. This is a 13 exercise workout which we will do each exercise 4 times for a total of 10 reps each before moving onto the next exercise. Majority of the exercise do have a superset exercise with it. Supersetting is when you do 2 exercises right after one another. 
 

Cardio Round 2…

After weights, we will get another quick sweat in by hitting the stairmaster for 10 minutes. This will give us the extra bit of intensity we need to close out the workout.

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. 

Cardio Arm and Back Workout:

Cardio Arm and Back Workout

Cardio Arm and Back Workout

 

Cardio:

-2 miles

 

Weights:

– 4×10 One arm cable curls

    – 4×10 One arm tricep extensions

– 4×10 Cable Bicep curls

    – 4×10 Standing skull crushers

– 4×10 One arm cable row

    – 4×10 Dumbbell lateral raise

– 4×10 Cable lateral raise

     – 4×10 Dumbbell row

– 4×10 Face pulls

– 4×10 Cable One arm tricep extension

    – 4×10 Dumbbell bicep curls

– 4×10 Cable tricep extension

    – 4×10 Static hold bicep curls

 

Cardio Round 2:

-10-minute stair master

One Arm Cable Curls

One ArmTricep Extensions

Cable Bicep Curls

Standing Skull Crushers

One Arm Cable Row:

Dumbbell Lateral Raise:

Cable Lateral Raise:

Dumbbell Row:

Face Pulls:

Cable One Arm Tricep Extension:

Dumbbell Bicep Curls:

Cable Tricep Extension:

Static Hold Bicep Curls:

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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