IRON Series 30 Min Arms and Abs Workout - Biceps, Triceps | 5
Rows, presses and push ups… all help build the muscle in the biceps and triceps but we all love an arm specific workout! An ab & core segment to make this a challenging yet very enjoyable muscle building session!
Try to think about each exercise as time to practice! Lifting with intent, the very best you can, will help ensure to maximise those gains!
2 sets per exercise for biceps then onto those triceps! We will be switching between the biceps and triceps for a majority of this workout as these muscles can tire quickly and we want to maximise the quality of each rep!
Please ensure you warm up your entire body prior to beginning, including the shoulders!
The dumbbells I am using for your reference are 2 x 12.5 kg for the triceps and 2 x 8 kg (mainly for the bicep curls).
The timer will be on for 60 seconds per exercise with 30 seconds rest in between!
8KG
PALMS UP CURL
PALMS UP CURL
12.5KG
DIAMOND PRESS
DIAMOND PRESS
DIPS (chair or bars)
DIPS
8KG
WIDE CURLS
WIDE CURLS
12.5KG
TRICEP PRESS
TRICEP PRESS
12.5KG
SKULLCRUSHERS (X1 or 2 dumbbells)
SKULLCRUSHERS (X1 or 2 dumbbells)
8KG
HAMMER CURLS
HAMMER CURLS
ABS (60/30/60/30…)
STRAIGHT LEG REVERSE CRUNCH
BENT LEG REVERSE CRUNCH
LARGE ARC CRUNCH
CRUNCH
SMALL TUCK TO TOE TAP
SMALL TUCK
ALTERNATING TOE REACH
HEEL REACHES
ALTERNATING LEG LOWER
LEG LOWERS
PLANK SAW
FINISHER!
60/60
TRICEP PUSH UPS
8KG ALTERNATING ROTATIONAL CURL!
This was in place of a weekly HIIT workout that I share however I will be still completing a HIIT or moderate intensity cardio workout at least once per week. There are many benefits to elevating the heart rate such as in a HIIT workout however performing such a workout only once a week allows me to mentally give it 100% , but also it does cause stress on body therefore I personally prefer once per week typically.
This week I completed the 500 rep cardio challenge that I will ‘suggest’ as an add on. This is exactly that… a suggestion.
As with most of the add-ons I share post workout uploaded, I complete these when I feel like a burn out, or some bodyweight practise post a dumbbell workout. However I don’t always complete the suggested add ons either due to time restraints or energy levels but still are selected as an add-on relative to the initial workout!
I hope you all enjoy this arm and abs workout as much as I did! The biceps are still feeling the pump!
Cx
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Ab Workouts: • Ab / Core Workouts
Cardio Workouts: • Cardio
HIIT Workouts: • HIIT Workouts
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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