Arms and Shoulders Dumbbell Workout

Day 13 of the 31 Days of Fitness Series 2024

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Overview:
1. 3 Supersets for 3 sets each
2. 45 Sec on // 15 sec off // 30 Sec Extended Breaks
3. 60 second Finisher at the end
4. Duration: 28:00

Warm-Up:
1. Alt Tricep Stretches
2. Arm Swings
3. Chest Openers
4. Good Mornings
5. Trunk Twists
6. Int / Ext Rotations
7. Arm Circles
8. Pull Rotate Press

Exercises:
Superset 1:
1. Bicep Curls
2. OH Triceps Extension
Superset 2:
1. Hammer Curls
2. Lying Triceps Ext
Shoulder Gauntlet:
1. Shoulder Press
2. Lateral Raises
3. High Rows
4. Arnolds
5. Front Raises
6. B.O. Reverse Flyes
Finisher:
1. Heavy Alt Close Curls / DB Man Makers
2. Close Grip Power Push-Ups

Cool-Down:
1. Good Mornings
2. Alt Side Bends
3. Seated Shoulder Stretch
4. Alt Triceps Stretch
5. Alt Back Stretch
6. Int / Ext Shoulder Rotations
7. Down Dog with Calf Stretch
8. Cobra to Childs Pose



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