40 MIN ARMS AND ABS WORKOUT 6 WEEK SHRED - DAY 6 - TIFF x DAN
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Day 6 of our 6 Week Shred Workout Plan - This 40 min arms and abs workout is a favorite of ours! Get ready to work your biceps, triceps, and ABS! All you need for this arms and abs workout with weights is a mat, a set of dumbbells - I'm using 20 + 30 lb dumbbells, but use what works best for YOU.
Because we'll be doing a lot of reps in this arms and abs dumbbell workout I'm mostly using 20 lb dumbbells. There are a few exercises where I'll pick up a single 30 lb dumbbell for added resistance, but if you only have one set of dumbbbells that should be sufficient.
In this arms and abs workout, if an exercise isn't challenging enough, use heavier weights. If something is too challenging, drop to lighter weights. If you don't have a lighter and heavier set of dumbbells just adjust your reps accordingly more reps for lighter weight and less reps for heavier weight. In general, tailor this abs and arm workout to YOU.
Take this arms and abs with dumbbells workout at your own pace and listen to your body. The more you practice arms and abs workouts, the more strength you will build and endurance you will develop.
Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this arms abs and arm workout with weights. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.
ABS AND ARM WORKOUT AT HOME LINKS
Sneakers: NOBULL
Shorts: www. legends. com
Apple Watch. I refuse to live without my apple watch.
I never take it off! It's the BEST way to track my workouts, calories burned, water intake, etc.
The format for this arms and abs workout with weights is as follows:
Each exercise will be 40 seconds work followed by 20 seconds rest.
We will complete the first bicep circuit (5 exercises, rest for 45 seconds, then repeat that same circuit a 2nd time before moving on to the next circuit triceps.
45 second rest between each circuit.
Repeat the first two circuits and all others will be no-repeat.
Abs and arms workout exercises listed below.
0: 20 - Hammer Curls - 20lb dumbbells
1: 20 - Waiters Curl - 30lb dumbbell
2: 20 - Concentration Curl R - 20lb dumbbell
3: 20 - Concentration Curl L - 20lb dumbbell
4: 20 - Wide Curls - 20lb dumbbells
Rest 45 Seconds + Repeat
11: 10 - Tricep Press - 20lb dumbbells
12: 10 - Lying Tricep Extensions - 20lb dumbbell
13: 10 - Skull Crushers - 20lb dumbbells
14: 10 - One Arm Over Extension R - 20lb dumbbell
15: 10 - One Arm Over Extension L - 20lb dumbbell
Rest 45 Seconds + Repeat
22: 00 - Bicycles
23: 00 - Runners Sit Up
24: 00 - Hollow Hold
25: 00 - Tuck to Hollow
26: 00 - Leg Raise + Hip Lift
27: 00 - Single Leg Drops
28: 00 - Side Crunch R
29: 00 - Side Oblique Extension R
30: 00 - Side Crunch L
31: 00 - Side Oblique Extension L
Rest 45 Seconds
32: 25 - Lower Curls - 20lb dumbbells
33: 25 - Upper Curls - 20lb dumbbells
34: 25 - Alternating Curls - 20lb dumbbells
35: 25 - Curl Hold - 20lb dumbbells
Rest 45 Seconds
36: 50 - Dips (use 20lb dumbbells to elevate)
37: 50 - Tricep Overhead Extension - 20lb dumbbell
38: 50 - Deadstop Push Up (pause at the bottom)
39: 50 - Narrow Push Up Pulses
This is part of our 6 WEEK SHRED WORKOUT PLAN.
Add this playlist to your favorites so you can come back every day Date: 2022-06-05
Markus Dude! Your videos are absolutely PERFECT. No irritating rap, no babbling or yelling Cmon you got this, no ridiculous women in work out clothes 3 sizes too small to get views, a pleasant and nondistracting background and zero wasted time! I'm hooked!
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Slum I appreciate you Champ! Its hard to make it to the gym these days with my 1 yr old son running around now, this is exactly what I needed!
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Beverly I just cant thank you enough. I did it again. Im trying to do the 6 week shred. That was awesome my arms and abs are burning
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sport Im actually new to bodybuilding, is it normal for my arms to hurt after workout? Im scared I walk like a t-Rex right now.
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sport can you make different versions of this workout? love targeting arms with dumbbells and abs at the same time reply
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