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Get Ready for Summer Time with this Arm Workout with Weights

Today’s…

workout of the day, we are going to be doing a Summer Time Arm Workout with Weights. This is a great arm workout to help build strong lean muscle, just in time for summer!  

Cardio Round 1…

For today’s cardio, we are going to be doing a 20 minute jog or walk. For the summer time, we are going to increase our normal cardio so we can burn extra calories and fat. 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 run outside instead. 

Circuit…

For our circuit today we are going to be focusing on biceps and triceps using dumbbells and the curl machine. You might need to do this workout at the gym if you do not have the proper equipment at home. This workout has 4 different exercises supersetted with another exercise, for a total of 8 exercises. Supersetting is when you pair 2 exercises back to back. 
 

Abs…

For abs we are going to do 4 different exercises for 30 seconds each. This should give your core a good burn.

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 Time Arm Workout with Weights:

Summer Time Arm Workout with Weights

Cardio:

 – 20 minute Run or walk

 

Circuit:

 – Bicep curl machine 4×10

     – superset with one arm dumbbell tricep extension 4×10 (each arm)

 – holding bicep curls 4×10

     – superset with dumbbell tricep extensions 4×10

 – hammer curls 4×10

     – superset with standing dumbbell skull crushers 4×10

 – standing bicep curls 4×10

    – bench dips 4×10

 

Abs:

 – 4 rounds of the following:

    – 30 seconds of high plank

    – 30 seconds of flutter kicks

    – 30 seconds of scissor kicks

    – 30 seconds of leg raises

 

Stretch!

Bicep Curl Machine:

One Arm Dumbbell Tricep Extension:

Holding Bicep Curls:

Dumbbell Tricep Extensions:

Hammer Curls:

Standing Bicep Skull Crushers:

Standing Bicep Curls:

Bench Dips:

Flutter Kicks:

Leg Raises:

Scissor Kicks:

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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