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Arms & Abs Workout

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

642K views on YouTube · TIFF x DAN · February 2021

Biceps and triceps circuits done twice, an abs circuit, then one last round for your arms.

  • 41 min
  • Dumbbells
  • Intermediate
  • 26 moves

The workout

Biceps · 40s work · 20s rest

2 rounds

  1. Hammer Curls
  2. Waiter's Curl
  3. Concentration Curl · right, then left
  4. Wide Curls

Triceps · 40s work · 20s rest

2 rounds

  1. Tricep Press
  2. Lying Tricep Extensions
  3. Skull Crushers
  4. One Arm Overhead Extension · right, then left

Abs · 40s work · 20s rest

  1. Bicycle Crunches
  2. Runner's Sit Up
  3. Hollow Hold
  4. Tuck to Hollow
  5. Leg Raise + Hip Lift
  6. Single Leg Drops
  7. Side Crunch, right
  8. Side Oblique Extension, right
  9. Side Crunch, left
  10. Side Oblique Extension, left

Biceps & triceps · 40s work · 20s rest

  1. Lower Curls
  2. Upper Curls
  3. Alternating Curls
  4. Curl Hold
  1. Tricep Dips
  2. Overhead Tricep Extension
  3. Dead Stop Push Up
  4. Narrow Push Up Pulses

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