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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.
Widmill
1
Level: 1
10 sec.
L extension
1
Level: 1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Biceps curl
3
Level: 1
R1
12
Biceps curl
3
Level: 1
R2
12
Biceps curl
3
Level: 1
R3
12
Archer Pushups
3
Level: 1
R1
10
Archer Pushups
3
Level: 1
R2
10
Archer Pushups
3
Level: 1
R3
10
Medium pull - Squat
2
Level: 1
R1
12
Medium pull - Squat
2
Level: 1
R2
12
Medium pull - Squat
2
Level: 1
R3
12
Horizontal forearm flexion
2
Level: 1
R1
12
Horizontal forearm flexion
2
Level: 1
R2
12
Horizontal forearm flexion
2
Level: 1
R3
12
Forearm extension (reverse grip)
4
Level: 2
R1
12
Forearm extension (reverse grip)
4
Level: 2
R2
12
Forearm extension (reverse grip)
4
Level: 2
R3
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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