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Real Arms Race

By Myworkouts

Experience
Intermediate (2-3 years)
Time
26 minutes/day | 4 days/week | 3 weeks
Good for
Bodybuilding, Gain Strength, Build Muscle
Equipment
1 x Dumbbell, Incline Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, EZ Bar, Preacher Curl Bench, Flat Bench, Weight Plate, 2 x Dumbbell, Vertical Bench, Barbell, Squat Rack, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Workout Overview



Circuit
Standing One-Arm Dumbbell Curl Over Incline Bench
3-4 sets, 6-8 reps, (rest 120s)
A1 Rest 120 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Cable Triceps Pressdown
3-4 sets, 6-8 reps, (rest 120s)
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
Time between exercises: 60s
Show Alternative Exercises
Circuit
EZ-Bar Preacher Curl
3-4 sets, 6-8 reps, (rest 120s)
B1 Rest 120 seconds before B2
Time between exercises: 60s
Show Alternative Exercises
Weighted Bench Dip
3-4 sets, 6-8 reps, (rest 120s)
B2 Rest 120 seconds before B1.
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternate Seated Hammer Curl
3-4 sets, 6-8 reps, (rest 120s)
C1 Rest 120 seconds before C2
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell French Press
3-4 sets, 6-8 reps, (rest 120s)
C2 Rest 120 seconds before C1
Time between exercises: 60s
Show Alternative Exercises

Lower body

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Barbell Back Squat
6-7 sets, 3 reps, (rest 210s)
Time between exercises: 60s
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Barbell Rear Lunge
3-4 sets, 8-12 reps, (rest 120s)
30x0 tempo
Time between exercises: 60s
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Upper body

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Circuit
Barbell Bench Press
6-7 sets, 3 reps, (rest 120s)
A1 Rest 120 seconds before A2
Time between exercises: 60s
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Chin-up
6-7 sets, 3 reps, (rest 120s)
A2 Rest 120 seconds before A1.
Time between exercises: 60s
Show Alternative Exercises

Circuit
Standing One-Arm Dumbbell Curl Over Incline Bench
3-4 sets, 6-8 reps, (rest 120s)
A1 Rest 120 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Cable Triceps Pressdown
3-4 sets, 6-8 reps, (rest 120s)
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
Time between exercises: 60s
Show Alternative Exercises
Circuit
EZ-Bar Preacher Curl
3-4 sets, 6-8 reps, (rest 120s)
B1 Rest 120 seconds before B2
Time between exercises: 60s
Show Alternative Exercises
Weighted Bench Dip
3-4 sets, 6-8 reps, (rest 120s)
B2 Rest 120 seconds before B1.
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternate Seated Hammer Curl
3-4 sets, 6-8 reps, (rest 120s)
C1 Rest 120 seconds before C2
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell French Press
3-4 sets, 6-8 reps, (rest 120s)
C2 Rest 120 seconds before C1
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:00:04 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:00:04 GMT+0000 (Coordinated Universal Time)

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