30 Minute Drop Set Arm Workout
Print Workout Here
Welp, this one worked for me. Hope your arms are on fire after too ;)
What you need: Dumbbell, and if you have it….also a kettlebell and a resistance band if you have them!
Warm-up: Moving on the spot doing various exercises for a couple minutes.
Workout: We are doing each exercise consecutively for 50 reps, 40 reps, 30 reps, 20 reps, and 10 reps.
- Wide leg squat with upright row:With your feet wider than hip distance apart, and your toes pointing out slightly (we want to work the inner thighs here), you’re going to hold the weight with both hands in front of you, and then complete your squat with your arms hanging. On your way back up, you’re going to lift that weight to work the shoulders. As you lift it, the weight stays in front of your chest, and your elbows go high.
- Standing resistance band bicep curls: Standing on top of the resistance band with your feet hip distance apart, keep those elbows nice and tight towards your side, while you lift the handles up towards your armpits to really flex those biceps. Make sure your body isn’t swinging, nice and controlled ladies!
- Triceps kickbacks with the weight: Standing with one leg in front so you can lean forward a little bit and use gravity to your advantage, hold the elbow tight towards your side, and then kick it back lifting the weight to your hips or just a little further to really get a nice squeeze through the back of your arm.
NOTE: You’re going to switch sides half way through. So on the set of 50 reps, you’ll do 25/side, the set of 40 reps you’ll do 20/side, etc.
Cool-down:10 minutes of stretching and cooling off this time!
Make today badass,
Ashley Dale Grant
double welp thanks for a great start to my day!
Mission accomplished!! That was super challenging!
That workout was an awesome challenge! My legs were put through the ringer in class during our mock practical PT exams yesterday, so this workout was just the thing I needed today. Not too much leg work, and a great upper body burn! Thanks Ash!
Wowzers
Happy Monday
Done and yes super sweaty! Love it!
Love working out my upper body this was a good one thanks Ash!
Done….another great one. Thank you!
And again I underestimate the workout on paper. The bicep curls were killer.
The first set was killer!
Yup! Don’t think I will be able to lift my arms to hit snooze tomorrow! Packed my straw for work! Thanks!
Had to make it an amrap as I couldn’t keep your pace with a dumbbell but still a great workout! thanks!
I Just bought a resistance band and was pumped to use it! Thanks for the great upper body burn, Ash :)
Thank you!!
Great one Ash! Arms feel pumped up up!
Yay!!!
Love love love this one! Will definately be feeling this tomorrow! Awesome!
Woot! Woot! All done
Hate mail to Jess, got it! I really like going 50 down rather than up!