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

Day 19 : Arms

Duration 60 min.
Equipment X

Exercise 1

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
4 sets
10-12 reps
1 min. rest

Exercise 2

Dumbbell Overhead Triceps Extension You'll need: Dumbbells How to
Overhead Two-Arm Triceps Extension  thumbnail
3 sets
10-12 reps
1 min. rest

Exercise 3

Alternating Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Alternating Incline Dumbbell Biceps Curl thumbnail
3 sets
10-12 reps
1 min. rest

Exercise 4

Weighted Bench Dip How to
Weighted bench dip thumbnail
4 sets
10-12 reps
1 min. rest

Exercise 5

One-Arm Preacher Curl You'll need: Dumbbells, Preacher Bench How to
One-Arm Preacher Curl thumbnail
3 sets
10-12 reps
1 min. rest

Exercise 6

Dumbbell Lying Triceps Extension You'll need: Bench, Dumbbells How to
Dumbbell Lying Triceps Extension thumbnail
3 sets
10-12 reps
1 min. rest

Exercise 7

Reverse Curl
exercise image placeholder
3 sets
10-12 reps
1 min. rest

Exercise 8

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