Arms · Advanced

1 day · 28 steps in total · Day 1: 28 steps · Level: Advanced · Focus: Arms

Arms Advanced is a single-day arm routine of 28 steps, the longest of the three arm routines.

Arm Circles in both directions open the session, and Skipping Without Rope appears early in the mix, adding a cardio element most arm routines skip. This is a full arm day for people who already train their arms regularly.

Steps

• Arm Circles Clockwise30s
• Arm Circles Counterclockwise30s
• Skipping Without Rope30s
• Leg Barbell Curl Left×16
• Leg Barbell Curl Right×16
• Burpees×16
• Arm Curls Crunch Left×14
• Arm Curls Crunch Right×14
• Floor Tricep Dips×18
• Alternating Hooks30s
• Military Push Ups×14
• Shoulder Gators×16
• Floor Tricep Dips×16
• Alternating Hooks30s
• Burpees×16
• Arm Curls Crunch Left×12
• Arm Curls Crunch Right×12
• Military Push Ups×12
• Shoulder Gators×16
• Doorway Curls Left×8
• Doorway Curls Right×8
• Modified Push-Up Low Hold30s
• Chest Press Pulse18s
• Push-Up & Rotation×12
• Triceps Stretch Left30s
• Triceps Stretch Right30s
• Standing Biceps Stretch Left30s
• Standing Biceps Stretch Right30s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.