ARMageddon

 

Summary: It's time to pump up those guns with this killer arm workout. Build lean muscle in the biceps, triceps and shoulders in a routine that allows for necessary rest between muscle groups by staggering targeted movements.

Time: 22 Mins.

Intensity: 5/10

 

 

T-Curl (10 Reps)

Stand tall with the arms resting at side. Hinge the arms parallel at the elbow in the frontal plane. Bring hands up to shoulders.

Hold for 1 count. Return to resting position in controlled manner.

More Info


Bent-Over Kick-Back (10 Reps)

Stand in quarter squat position, hinging at hips. The chest nears parallel to floor in relaxed state. The arms rest at the sides. The arms hinge at the elbows in sagittal plane.

Keeping the elbows in the same position entire time, kick the hands back until the arm is fully extended.

Hold for 1 count. Return to resting position in controlled manner.

More Info


Y-Curl (10 Reps)

Stand tall with the arms resting at side. Hinge the arms parallel at the elbow midway between sagittal and frontal. Bring the hands up to shoulders.

Hold for 1 count. Return to resting position in controlled manner.

More Info


Bent-Over Kick-Out (10 Reps)

Stand in quarter squat position. Hinging at hips, the chest nears parallel to floor in relaxed state. The arms rest with arms at the sides.

The arms hinge at the elbows midway between frontal and sagittal plane plane. Keeping elbows in the same position entire time, kick the hands back until the arm is fully extended.

Hold for 1 count. Return to resting position in controlled manner.

More Info


I-Curl (10 Reps)

Stand tall with the arms resting at side. Hinge the arms parallel at the elbow in the sagittal plane. Bring the hands up to shoulders.

Hold for 1 count. Return to resting position in controlled manner.

More Info


REST: 30-60 Seconds

REPEAT

 
 

T-Raise (10 Reps)

Stand tall with the arms resting at side. Raise the arms parallel to ground to make a "T" in the frontal plane.

Hold for 1 count. Return to resting position in controlled manner.

More Info


Standing Kick-Up (10 Reps)

Stand tall with arms in 90 degree position. The hand is positioned behind the head and the elbow is positioned next to head. The band is positioned behind the body.

Hinge at elbow and fully extend arms until forming straight line with the body. Hold for 1 count. Return to resting position in controlled manner.

More Info


Y-Raise (10 Reps)

Stand tall with the arms resting at side. Raise the arms parallel to ground to make a "Y" midway between the sagittal and frontal plane.

Hold for 1 count. Return to resting position in controlled manner.

More Info


Standing Kick-Out (10 Reps)

Stand tall with the arms in 90 degree position. The hand is positioned behind the head and the elbow is angled out. The band is positioned behind the body.

Hinge at elbow and fully extend arms. Hold for 1 count. Return to resting position in controlled manner.

More Info


I-Raise (10 Reps)

Stand tall with the arms resting at side. Raise the arms parallel to ground to make an "I" in the sagittal plane.

Hold for 1 count. Return to resting position in controlled manner.

More Info


REST: 30-60 Seconds

REPEAT