If you go to the gym and are looking for a new gym arms workout, this one might be for you. This is one of my favourite arms and shoulder workouts. I use plyometrics to fill in my rest periods and keep my heart rate up and help burn more fat! I push 100% right through the workout. This workout shouldn’t take any longer than 45 minutes, but if you are starting out, try lower weights and shorter plyometric periods to start off with and then build yourself up to harder variations with more weights.
At the Gym Arm Workout
Warm up fast run 8-10 minutes – normally try to do around 2.5kms
5 minute stretches
Bicep Curl (Machine) 15kg Reps 12 12 10 See Bicep curl video
20 seconds for squat jumps during each rest See Squat Jump Video
30 second – 1 minute REST
Tricep Press down (Machine) 15kg Reps 12 12 12 See Tricep Press down Video
10 jumping lunges between each rest See Jumping Lunges Video
30 second – 1 minute REST
Machine assisted pull ups (45kg) Reps 12 12 12 ( I suck at these) See Assisted Pull Up Machine video
10left 10 right – Side lunges between each set See side lunges video
30 second – 1 minute REST
Dumbbell bent over row free weight L/R (7kg) 12/12 12/12 12/12 See a dumbbell bend over row video
20 seconds of mountain climber between each set See mountain climber video
30 second – 1 minute REST
Double handed over head Tricep press free weight (10kg) 12 12 12 See double handed triceps press video
20 seconds bench hop over jumps between each set See bench hop over jumps video
30 second – 1 minute REST
Chest Press (machine) (15kg) 12 12 12 See chest press machine video
20 seconds jumping jacks between each set See jumping jack video
30 second – 1 minute REST
Shoulder press 10kg 12 12 12 See shoulder press machine video
20 seconds bench step ups See bench step ups video
30 second – 1 minute REST
Kettle bell swings 9kg 15 15 15 See kettle bell swing video
20 seconds tip toe squat See a plie squat video
30 second – 1 minute REST
30 second plank See video of Plank
30 second left plank See video of side plank
30 second right plan
30 second – 1 minute REST
Cable abs curl 50kg 12 reps x3 See kneeling cable crunch video
Cool down stretches
I will not be held responsible or liable for an injury or sickness. Any information found on this site is honest advice but may work differently for different people. Please consult your doctor before starting any diet or fitness regime.
