45 minute Gym Workout (Arms)

March 6th, 2017

Here’s a 45 minute arm workout that targets your delts, biceps and triceps as primary muscles. I have grouped the exercises into two’s, reason being is you will superset them:

 Exercise 1, Exercise 2,  45 second rest Exercise 1, Exercise 2,  45 second rest Exercise 1, Exercise 2. Then move on to your next pair of exercises and do the same.

I’ve tried to keep it simple and in future I will be using my own pictures in future, with thanks to my stick men for modelling lol credit Worklabs

Warm up: 5 – 10 minutes on the rowing machine

(Find a bench)
1. Dumbbell Shoulder Press: 3 x 10 (After 1 set do 1 set of dumbbell tricep extensions then back to this exercise etc)

Dumbbell_Shoulder_Press_F_WorkoutLabs

Directions: Find a bench, using the lever underneath pull up the seat (pictured above). Use weights that you would feel resistance 4 reps in. Repeat for 10 reps.

2. Dumbbell Tricep Extension  3 x 10

lying-dumbbell-triceps-extensions2

Directions: As pictured above, put your bench flat and lie back on it comfortably,  hold two dumbbell weights up as pictured, move the weight down whilst keeping your elbows as still as possible.

1. Seated Bent-Over Rear Delt Raise 3 x 12 (after your first set move onto the second and then back to this etc)

Seated_Rear_Lateral_Dumbbell_Raise-1

Directions: As pictured above, ensure you’re not arching your back nor hunching, keep your back straight whilst leaning over your lap. Start with the dumbbells either side of your ankles and leading with your outside fingers as you raise your arms (forearm facing up), stop at shoulder level then bring them down and continue for 12 reps. 

2.Front Two-Dumbbell Raise 10 x 3
Dual_Two_Arm_Dumbbell_Front_Shoulder_Raise-1

Directions: As pictured above, you may want to choose weights heavier or lighter than the previous exercise, our muscles respond differently so you may be stronger or weaker in this area.

1. Barbell Curl 10 x 3
Barbell_Curl

Directions: Most people tend to start on a barbell (pictured above) marked 10kg, I normally use 15kg so try either. Keep your elbows fixed, see it as the hinge and your forearms and wrists are shifting the weight with all the power coming from your biceps.

2. Dips 3 x 10
Chair_Tricep_Dip1

Directions: Use a bench in the gym, make sure you are bringing your butt down and creating a 45 degree angle with your arms, the further your feet are out the more your arms will work. 

(Find a machine with the cables)
1. Standing Biceps Cable Curl 10 x 3 (after your first set move onto the second exercise then come back to this and repeat until 3 sets for each are completed)

Cable_Curl_F_WorkoutLabs

Directions: Find a cable machine and ensure the wire output has been move down to the bottom. Find a suitable attachment for the wire to perform bicep cable curls (pictured above), you can use the ropes which will save time interchanging with the second exercise. With this exercise take a step and a half backwards before beginning the exercise. 

2. Triceps Pushdown – Rope Attachment 10 x 3

6da9e6a01b32402e85d073f8ad1d4a83

Directions: Ensure the wire output has been moved to the top of the cable machine, this can be performed with the rope attachment also. Keep your elbows fixed and bring your hands up to just below chest level, keep going for 10 reps. 

Please make sure you stretch and cool down for at least 10 minutes after your workout, your arms should be in a lot of pain so ensure you stretch them out.

Screenshot version.
Supersets! Exercise 1, Exercise 2,  45 second rest Exercise 1, Exercise 2,  45 second rest Exercise 1, Exercise 2

Warm up: 5 – 10 minutes on the rowing machine
1. Dumbbell Shoulder Press: 3 x 10
2. Dumbbell Tricep Extension  3 x 10

1. Seated Bent-Over Rear Delt Raise 3 x 12
2.Front Two-Dumbbell Raise 10 x 3

1. Barbell Curl 10 x 3
2. Dips 3 x 10

1. Standing Biceps Cable Curl 10 x 3
2. Triceps Pushdown – Rope Attachment 10 x 3
Cool down

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February 20th, 2017