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46
Workout

Strong arms

~37 min.
~444 kcal
Female
⁉️ Comments

"Strong arms" This workout is designed to develop strength and muscle tone in the arms and shoulders. It will help create a beautiful arm shape, strengthen muscles and improve overall endurance. Monitor the level of load; performing strength exercises implies achieving muscle fatigue in each approach.

Warm up
M Stretch
1
Level: 1
8 sec.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Biceps curl
3
Level: 1
R1
12
Subscription needed
Biceps curl
3
Level: 1
R2
12
Subscription needed
Biceps curl
3
Level: 1
R3
12
Subscription needed
Archer Pushups
3
Level: 1
R1
10
Subscription needed
Archer Pushups
3
Level: 1
R2
10
Subscription needed
Archer Pushups
3
Level: 1
R3
10
Subscription needed
Medium pull - Squat
2
Level: 1
R1
12
Subscription needed
Medium pull - Squat
2
Level: 1
R2
12
Subscription needed
Medium pull - Squat
2
Level: 1
R3
12
Subscription needed
Horizontal forearm flexion
2
Level: 1
R1
12
Subscription needed
Horizontal forearm flexion
2
Level: 1
R2
12
Subscription needed
Horizontal forearm flexion
2
Level: 1
R3
12
Subscription needed
Forearm extension (reverse grip)
4
Level: 2
R1
12
Subscription needed
Forearm extension (reverse grip)
4
Level: 2
R2
12
Subscription needed
Forearm extension (reverse grip)
4
Level: 2
R3
12
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Archerpose
1
Level: 1
R1
5
Subscription needed
Archerpose
1
Level: 1
R2
5
Subscription needed
Forward fold
1
Level: 4
10 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed

Comments

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