The 3-Twelve: Arms & Abs Dumbbell Only Workout Ft. David Morin | Faster Fat Loss™

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 17 minutes/day

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Average Exertion
Average Cardio Intensity

Sweat dripping, fat burning, and dumbbells clanging.

That’s what today’s incredible physique enhancing workout is all about!

David Morin here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through a fast and furious dumbbell only arms and abs workout that will stretch out those sleeves and chisel away the midsection for rock hard abs.

Ready to see your arms swell and your abs pop like never before?

Grab those dumbbells and get ready to work.

This is The 3-Twelve: Arms & Abs Dumbbell Only Workout!

Let’s get to it!

For this workout, you’ll perform 6 exercises across 2 trisets.

A triset is where you perform 3 exercises back to back without any additional rest between.

You should use a weight that is about 60% of your 1 Rep Max - so if you can curl 50 Lb dumbbells, you’ll use 30s for this exercise.

You’ll perform 12 reps of each exercise and your goal is to perform 3 rounds of each triset.

That’s why this is called the 3-Twelve.

You should perform all 3 rounds of triset one before moving on to triset 2.

The workout is complete once both trisets have been completed for a total of 3 rounds.

Keep your rest times short, and let’s see how quickly you can make it through!

Comment below with your times when you give this a shot.

Congratulations, that is this week’s Faster Fat Loss™ Workout!

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Google Sheet Workout Export


Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Standing Dumbbell Biceps Curl
3 rounds12 reps0s
1B.Standing Dumbbell Triceps Extension
3 rounds12 reps0s
1C.Dumbbell Wood Chop
3 rounds12 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Standing Zottman Biceps Curl
3 rounds12 reps0s
2B.Bent Over Dumbbell Tricep Kickback
3 rounds12 reps0s
2C.Dumbbell V-up
3 rounds12 reps60s

Date Created: 2/5/2021, UTC

Last Updated: 2/20/2021, UTC

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