Total Arm Workout

  I've shared my 30,20,10 workout in the past. This I've really focuses on shoulders, biceps and triceps. I like to add cardio intervals on the treadmill, bike or stairs in between sets.

Perform each exercise for 30 reps, then each exercise for 20 reps. Finally, perform each exercise for 10 reps. Do not rest until you have completed the entire 30,20, and 10 reps, then either complete 5-10 minutes of cardio or rest for 60 seconds then move onto to the next 3 exercises.

Arm workout

Set 1:

Shoulder presses

Bicep curls

Overhead tricep dips

Set 2:

Lateral shoulder raises

Hammer curls

Tricep bench dips

Set 3:

Rear deltoid flys

In out bicep curls

Tricep kickbacks

Bonus round, if you have time

Upright rows

Alternating bicep curls

Belly drop knee drives