ARM INTERMEDIATE (BICEPS & TRICEPS)

Exercise 1

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

30-45SECONDS Reps

20sec Rest

Exercise 2

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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1 LEFT&RIGHT Sets

30-45 SECONDS Reps

30sec Rest

Exercise 3

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

30-45 SECONDS Reps

30sec Rest

Exercise 4

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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1-2 Sets

8-12 Reps

30sec Rest

Exercise 5

Decline Push-up

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

8-14 Reps

40sec Rest

Exercise 6

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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1-2 Sets

8-14 Reps

30sec Rest

Exercise 7

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

8-14 Reps

30sec Rest

Exercise 8

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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2-3 Sets

10-16 Reps

30sec Rest

Exercise 9

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

8-14 Reps

40sec Rest

Exercise 10

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

6-12 Reps

60sec Rest

Exercise 11

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

30-45 SECONDS Reps

30sec Rest

Exercise 12

Barbell Curl

Equipment: Barbell, Full Gym

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4-5 Sets

14-20 Reps

40sec Rest

Exercise 13

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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2-3 Sets

8-12 Each side Reps

30sec Rest

Exercise 14

Hammer Curl

Equipment: Dumbbells, Full Gym

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1-2 Sets

8-12 Reps

30sec Rest

Exercise 15

Concentration Curl

Equipment: Dumbbells, Full Gym

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2-4 LEFT&RIGHT Sets

8-12 Reps

30sec Rest

Exercise 16

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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1-3 LEFT&RIGHT Sets

8-12 Reps

30sec Rest

Exercise 17

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

1-3 LEFT&RIGHT Sets

4-7 Reps

20sec Rest

Exercise 18

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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1-2 Sets

8-12 Reps

30sec Rest

Exercise 19

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20 SECONDS HOLD Reps

30sec Rest

Exercise 20

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

30-45SECONDS Reps

30sec Rest

Exercise 21

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 LEFT&RIGHT Sets

20sec Reps

30sec Rest

Jumping jack

Arm Circles

Bodyweight Windmill

Push-Up

Decline Push-up

Incline Push-up

Kneeling Diamond Push-Up

Triceps Dips on Floor

Diamond Push-up

Hindu Push-ups

Arm Scissors

Barbell Curl

Dumbbell Curl

Hammer Curl

Concentration Curl

Dumbbell Kickback

Seated One-Arm Dumbbell Triceps Extension

Seated Dumbbell Triceps Extension

Standing Reverse Shoulder Stretch

Towel Shoulder Stretch

Across Chest Shoulder Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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