Arms Circuit Training
By Myworkouts
 | Intermediate (2-3 years) |
 | 81 minutes/day |
 | Build Muscle, Gain Strength, Increase Stamina, Tone Body |
 | 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Bodyweight, Flat Bench, Handle Resistance Bands, Suspension (TRX), Barbell, 1 x Dumbbell, EZ Bar, Weight Plate, Tricep Rope Attachment Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
| 1B.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 1C.Cable Biceps Curl | 4 rounds | 30s | 10s | |
| 1D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Dumbbell Skullcrusher | 4 rounds | 30s | 10s | |
| 2B.Resistance Band Tricep Kickback | 4 rounds | 30s | 10s | |
| 2C.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
| 2D.Seated Overhead Triceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
| 3B.Standing Concentration Curl | 4 rounds | 30s | 10s | |
| 3C.Standing One Arm Dumbbell Reverse Curl | 4 rounds | 30s | 10s | |
| 3D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.EZ-Bar Skullcrusher | 4 rounds | 30s | 10s | |
| 4B.Weighted Bench Dip | 4 rounds | 30s | 10s | |
| 4C.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
| 4D.Tricep Side Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Standing Hammer Curl | 4 rounds | 30s | 10s | |
| 5B.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
| 5C.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 5D.Seated Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 10s | |
| 6B.Rope Cable Triceps Extension | 4 rounds | 30s | 10s | |
| 6C.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
| 6D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/13/2021, UTC
Last Updated: 2/17/2022, UTC
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