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Get ready for summer with this Strong Arms HIIT Workout

Today’s…

workout of the day, we are going to be doing a Strong Arms HIIT Workout. 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 dumbbells and cable machines. This is an 8-exercise workout which we will do 4 sets of each exercise. 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 3 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:

Strong Arms HIIT Workout

Cardio:

 – 2 mile run

 

Weights:

 

 – 4 x 10 one arm bicep curl on the curl machine (each arm)

 – 4 x 10 one arm dumbbell tricep extension (each arm)

 – 4 x 10 one arm cable curls (each arm)

 – 4 x 10 standing dumbbell skull crushers

 – 4 x 10 one arm cable tricep extension (each arm)

 – 4 x 10 dumbbell bicep curls with a static hold (each arm)

 – 4 x 10 standing dumbbell bicep curls (each arm)

 – 4 x 10 standing dumbbell tricep extensions

 

abs:

 – 3 x 20 toe touches

 – 3 x 10 leg raises

 – 3 x 20 second boat pose holds

 

 

 

One Arm Curls on the Curl Machine:

Dumbbell One Arm Tricep Extension:

One Arm Cable Curls:

Standing Skull Crushers:

One Arm Cable Tricep Extension:

Dumbbell Curls with Static Hold:

Dumbbell Bicep Curl:

Dumbbell Tricep Extension:

Toe Touches:

Leg Raises:

Boat Pose Holds:

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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