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Circuits to Kill the Arms

Friday, June 25, 2010

If I want arms like these..........

I need to do these.......

Circuit #1 Hand Weights

Arm Circuit #1
Over Head Press
Bicep Curls
Drag Curl
Kickback - left arm
Kickback - right arm
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #2 Hand Weights

Arm Circuit #2
Chest Fly
Side Lateral Raises
Shoulder Front Raises
Hammer Curls
Bent Over Row
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #3 Hand Weights

Arm Circuit #3
Bicep - bottom half
Bicep - top half
Tricep Extension - right
Tricep Extension - left
Cross Body Hammer Curls
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #4 Hand Weights

Arm Circuit #4
Chest Press
Skull Crushers
Inner Bicep Curl
Reverse Bicep Curl
Wrist Curls - palms up
Wrist Curls - palms down
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #5 Body Weight

Arm Circuit #5
Push-Ups
Hi Lo Planks
Tricep Push-Ups
High Side Plank - right
High Side Plank - left
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #6 Body Weight

Arm Circuit #6
Reverse Bridge Dips
1 Arm Push-Up - right
1 Arm Push-Up - left
Reverse Plank Dips
Wall Push-Ups with ball
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #7 Combination

Arm Circuit #7
Wall Push-Ups with Ball
Bicep Curls
Shoulder Front Raises
1 Arm Push-Up - right
1 Arm Push-Up - left
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #8 Combination

Arm Circuit #8
Over Head Press
Hi Lo Planks
Bicep - bottom half
Reverse Plank Dips
Bicep - top half
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #9 Combination

Arm Circuit #9
Tricep Extensions - right
Tricep Extensions - left
Reverse Bicep Curl
High Side Plank - right
Hi Side Plank - left
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #10 Combination

Arm Circuit #10
Kickback - right
Kickback - left
Push-Ups
Side Lateral Raises
Chest Fly
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #11 Combination

Arm Circuit #11
Reverse Bridge Dips
Bent Over Row
Hammer Curls
Chest Press
Skull Crushers
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left

Circuit #12 Combination

Arm Circuit #12
Tricep Push-Ups
Inner Bicep Curls
Drag Curl
Cross Body Hammer Curls
Wrist Curls - palms up
Wrist Curls - palms down
Finish with
2 x 30 seconds sets of :
Crunches
Reverse Crunches
Bicycle Crunches
Obliques - right
Obliques - left



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