Weekend

Do this workout 2 or 3 times per week to tone up your arms using body weight. If you can complement with a weights workout once a week you've got a sure-fire guns show on its way..... Once you're comfortable with this workout move on to 'Arm Fatigue 2 - Crank It Up' .. Enjoy the pain : )

Exercises

Seria 1: 3 rund

Small Forward Arm Circles

30 sekundy

Small Reverse Arm Circles

30 sekundy

Big Forward Arm Circles

30 sekundy

Big Reverse Arm Circles

30 sekundy

Seria 2: 1 runda

Rest

1 minuta

Seria 3: 2 rund

Dumbbell Chest Press

1 minuta

Dumbbell Bent Over Rows

1 minuta

Rest

1 minuta

Right Concentrated Bicep Curls

1 minuta

Left Concentrated Bicep Curls

1 minuta

Rest

1 minuta

Alternating Bicep Curls

1 minuta

Hammer Curls

1 minuta

Rest

1 minuta

Dumbbell Upright Rows

1 minuta

Dumbbell Push Press

1 minuta

Rest

1 minuta

Tricep Extensions

1 minuta

Tricep Dips

1 minuta

Rest

1 minuta

Push-Ups

1 minuta

Russian Twists

30 sekundy

Rest

1 minuta

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