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Get Bigger and Leaner for Summer!


workout of the day, we are going to be doing a great arm and ab  Workout. This workout will get the blood flowing in your arms and abs which will leave you with an awesome pump afterwards. 

Cardio Round 1…

For today’s cardio, we will do a 1 mile run on the treadmill or outside. This is a great way to get your heart rate up and the blood flowing. Hopefully yo get a good enough sweat going which you can keep going during the weights portion of this workout.


For todays weights, we will be doing a variety of exercises target our biceps, triceps, and abs. We will also be working with different types of resistances such as dumbbells and cable work to add in some variety.  


For abs we are going to do 4 different exercises for 3 rounds. Each exercise will have a different desired amount of reps or time goal. Also, be sure to incorporate weight on the exercises noted. 


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. 

Great Arm and Ab Workout

Great arm and Ab Workout


 – 1 Mile Run on the treadmill or outside



 – One arm dumbbell curls 4×10

    – superset with on arm dumbbell tricep extensions 4×10 (each arm)

– one arm cable curls 4×10 (each arm)

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

– Standing dumbbell bicep curls 4×10 (each arm)

– standing Dumbbell Skull Crushers 4×10 (each arm)

– Standing dumbbell hammer curls 4×10 (each arm)

– Bench dips 4×10



 – 3 rounds of the following:   

    – 15 reps of weighted toe touches

    – 20 reps of weighted leg raises

    – 10 reps of weighted v-ups

    – 30 high plank




One Arm Dumbbell Curls:

One Arm Dumbbell Tricep Extensions:

One Arm Cable Curls:

One Arm Tricep Extensions:

Standing Bicep Curls:

Standing Skull Crushers:

Standing Hammer Curls:

Bench Dips:

Weighted Toe Touches:

Weighted Leg Raises:

Weighted V-Ups:


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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