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Get ready for summer with this Summer Big Arm Workout

Today’s…

workout of the day, we are going to be doing a Summer Big Arm 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 nothing but dumbbells and body weight. This is a 10 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. 
 

Abs…

For abs we are going to do 3 different exercises for 2 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:

Summer Big Arm Workout

Cardio:

– 2 mile run

 

Circuit 1:

 – 4 rounds of the following:

    – 10 reps of dumbbell bicep curl

    – 10 reps of dumbbell tricep extensions

    – 10 reps of dumbbell hammer curls

    – 10 reps of body weight dips

    – set of stairs or 25 jumping jacks

Circuit 2:

 – 4 rounds of the following:

    – 10 reps of dumbbell curls with static hold

    – 10 reps of standing dumbbell skull crushers

    – 10 reps of one arm dumbbell tricep extension

    – 10 reps of body weight dips

    – set of stairs or 25 jumping jacks

 

Abs:

 – 2 rounds of the following:

    – 10 v-ups

    – 1o x- ups

    – 30 mountain climbers

 

Dumbbell Bicep Curl:

Dumbbell Tricep Extension:

Dumbbell Hammer Curls:

Body Weight Dips:

Jumping Jacks:

Dumbbell Curls with Static Hold:

Dumbbell Skull Crushers:

Dumbbell One Arm Tricep Extension:

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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