Android arms

Today you are going to perform an arm workout that will get your heart rate through the roof. This is going to be an arm workout that will get and keep your metabolism roaring for hours after.  Performed in a tri-set circuit with minimal rest between exercises.

Circuit 1:

  • Alternating DB bicep curl 15-20 reps
  • Shoulder press DB 15-20 reps
  • Dips (bench or parallel bars.) 15-20 reps
  • Bodyweight row (TRX or Smith machine) 20-25
  • Push ups (natural) 20-25 reps
  • Hammer DB curl 20-25 reps
  •  Tricep kick-back 15-20 reps
  • HEAVY straight bar/ olympic bar curls 8-12
  • Shoulder triad (side/front/overhead) 12-12-12 reps
  • 1 minute sprint or plyo jumps

Perform as many rounds as possible within 45 minutes.


About stachtraining is designed and updated by NASM certified personal trainer Chuck Stach. The goal of the website is to provide daily health & fitness info, links, workouts, tips and more. Follow us to become a Fitness Junky and receive free updates to your e-mail.
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