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0 Get Bigger, Faster, and Stronger with this Lean Arm Workout
Today’s…
Cardio Round 1…
For today’s cardio, we will be doing a 2 mile jog 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…
Abs…
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.
Lean Arm Workout:
Cardio:
– 2 mile run
Workout:
4 rounds of the following:
– 10 reps of Bicep curl machine
– 10 reps of One arm dumbbell tricep extension
– 10 reps of One arm cable curls
– 10 reps of Dumbbell skull crushers
– 10 reps of One arm cable tricep extensions
– 10 reps of Dumbbell curls
– 10 reps of Tricep pull down
– 10 reps of Dumbbell hammer curls
– 10 reps of Cable bicep curls
– 10 reps of Dumbbell skull crushers
Abs:
4 rounds of the following:
– 10 reps of Push-ups
– 10 reps of Tricep dips
– 20reps of toe touches
– 10 reps of Leg raises
– 10 reps of Leg pull ins
Bicep Curl Machine:
One arm Dumbbell Tricep Extension:
One Arm Cable Curls:
Dumbbell Skull Crushers:
One Arm Cable Tricep Extensions:
Dumbbell Curls:
Tricep Pull Downs:
Dumbbell Hammer Curls:
Cable Bicep Curls:
Dumbbell Skull Crushers:
Toe Touches:
Leg Raises:
Leg Pull Ins:
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).
