It is time for arms! I decided to incorporate some ab moves into the HIIT session this time. We are going to start today’s workout with 20 minutes of HIIT and then our arms workout.
Spider Crawl (just right side)
Spider Crawl (just left side)
Have a clock or timer handy (I use a HIIT timer app on my phone). You will go through each workout for 30 seconds each with 10 seconds rest in b/t. Perform the circuit four times. It will take about 20 minutes to complete.
Skull crushers – 21 method
Straight bar drag curls – 12 reps
Bench dips – 15 reps
Alternate hammer curls – 8 reps
Wide-grip ez bar curls – 12 reps
Concentration curls – 10 reps
Finish it up with:
Rope curls – 21 method x 4 sets
Tricep pushdown – 21 method x 4 sets
Single armed rope kickback – 8 reps (4/4 tempo) x 4 sets