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Workout 5 – Arms

This Workout is for the ARMS and 1 set of 14 exercises. Can use dumbells or kettlebells instead of the water bottle weights and gradually increase the weight each time you practice the workout. 

You can follow the main video below which is a timed 10 min workout leading you through it or can work through the 14 exercises at your own pace scrolling the exercise videos below and following number of repetitions.     

Can use dumbells or kettlebells instead of the water bottle weights and gradually increase the weight each time you practice the workout.  It is time to increase the size of the weight if you can do the number of reps easily. So try increasing by 1 or 2kg next time.  

 

TIMED 10 MIN WORKOUT

With the Timed version video below there is a 10 second rest between exercises where a preview of the next exercise coming up is shown. 

 

EXERCISES TO DO AT YOUR OWN PACE

14 Exercises 

1 Set of the 14 Exercises

Do Each Exercise Once Which is 1 Set  

1) BATWING SHOULDER RAISES WITH ROTATIONS IN HIGH KNEELING POSITION

2) BATWING SHOULDER RAISES IN HIGH KNEELING POSITION

3) TRICEP BENDS IN LYING POSITION 

4) CHEST PRESSES IN LYING POSITION

5) SIDEWAYS CHEST PRESSES IN LYING POSITION

6) TRICEP DIPS IN REVERSE PLANK POSITION

7) HAMMER BICEPS IN HIGH KNEELING POSITION

8) SHOULDER PRESS IN HIGH KNEELING POSITION

9) UPRIGHT ROWS IN HIGH KNEELING POSITION

10) LEFT ARM ROWS IN 4 POINT KNEELING POSITION

11) LEFT TRICEP BENDS IN 4 POINT KNEELING POSITION

12) RIGHT ARM ROWS IN 4 POINT KNEELING POSITION

13) RIGHT TRICEP BENDS IN 4 POINT KNEELING POSITION

14) SLOW LOWER TRICEP DIPS

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