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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!
Because we'll be doing a lot of reps in this 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 dumbbells that should be sufficient.
At any time, 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. #6WS1 #ArmsAbs
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Workout Details:
⏱️ Duration: 40 minute workout
🏋️♂️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 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.
The format for this arms and abs workout with weights is as follows:
0:20 - Hammer Curls
1:20 - Waiter’s Curl
2:20 - Concentration Curl R
3:20 - Concentration Curl L
4:20 - Wide Curls
Rest 45 Seconds + Repeat
11:10 - Tricep Press
12:10 - Lying Tricep Extensions
13:10 - Skull Crushers
14:10 - One Arm Over Extension R
15:10 - One Arm Over Extension L
Rest 45 Seconds + Repeat
22:00 - Bicycles
23:00 - Runner’s 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
33:25 - Upper Curls
34:25 - Alternating Curls
35:25 - Curl Hold
Rest 45 Seconds
36:50 - Dips
37:50 - Tricep Overhead Extension
38:50 - Dead Stop Push Up (pause at the bottom)
39:50 - Narrow Push Up Pulses
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