Workout Plans
The Ultimate 6-Week Home Workout  thumbnail
Thomas Barwick / Getty
Thomas Barwick / Getty

Day 12 : Arms

Duration 60 min.
Equipment Yes

Exercise 1

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
3 sets
8-10 reps
1min rest
Perform warmup sets before working sets.

Exercise 2

Dumbbell Overhead Triceps Extension You'll need: Dumbbells How to
Overhead Two-Arm Triceps Extension  thumbnail
3 sets
8-10 reps
1min rest
Perform warmup sets before working sets.

Exercise 3

Weighted Bench Dip How to
Weighted bench dip thumbnail
2 sets
8-10 reps
1min rest

Exercise 4

One-Arm Preacher Curl You'll need: Dumbbells, Preacher Bench How to
One-Arm Preacher Curl thumbnail
3 sets
8-10 reps
1min rest

Exercise 5

Dumbbell Lying Triceps Extension You'll need: Bench, Dumbbells How to
Dumbbell Lying Triceps Extension thumbnail
3 sets
8-10 reps
1min rest

Exercise 6

Seated Reverse Dumbbell Curl You'll need: Dumbbells, Bench How to
Seated Reverse Dumbbell Curl thumbnail
2 sets
8-10 reps
1min rest

Exercise 7

Weighted Crunch You'll need: Bench, Dumbbells How to
Weighted Crunch thumbnail
3 sets
15 reps
1min rest
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