Biceps, Triceps, Shoulders Supersets Day 10

Exercise 1

Treadmill

Equipment: Full Gym, Machine

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10 min Sets

Any type of cardio Reps

Warmup Rest

Exercise 2

Single Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Each arm Reps

Front and back Rest

Exercise 3

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 4

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 5

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 6

Ardha Uttanasana | Standing Half Forward Bend

Equipment: Full Gym, NO EQUIPMENT

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Ardha Uttanasana | Standing Half Forward Bend

30s Sets

Warmup Reps

Exercise 7

High Knee Run

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 8

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 9

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 10

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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45s Sets

Lighter weight Reps

Quicker Rest

Exercise 11

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

Exercise 12

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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45s Sets

Quick Reps

Exercise 13

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 14

Plank Jacks / Extended Leg

Equipment: Full Gym, NO EQUIPMENT

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45s Sets

Quick Reps

Exercise 15

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Curl then raise up to the sky (shoulder) Rest

Exercise 16

Shadow Boxing

Equipment: Full Gym, NO EQUIPMENT

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1 min Sets

With dummbells Reps

Side to side then one jump Rest

Exercise 17

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Front and back Reps

Slow Rest

Exercise 18

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Each arm Reps

Cool downtown Rest

Exercise 19

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Each arm Reps

Cool down Rest

Exercise 20

Side Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Each side Reps

Cool down Rest

Treadmill

Single Arm Circles

Scapular Protraction and Retraction

Arm Scissors

Bodyweight Military Press

Ardha Uttanasana | Standing Half Forward Bend

High Knee Run

Jumping jack

Reverse Grip EZ-Bar Curl

Dumbbell Curl

One Arm Triceps Pushdown

Triceps Dips

Alternating Dumbbell Front Raise

Plank Jacks / Extended Leg

Dumbbell Reverse Curl

Shadow Boxing

Arm Circles

Across Chest Shoulder Stretch

Standing Reach Up Back rotation Stretch

Side Neck Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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