Dumbbell Arms and Abs Workout - Biceps, Triceps and Core Workout

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DUMBBELL ARMS AND ABS WORKOUT OVERVIEW:
1. 7 Circuits: 3 Abs, 2 Biceps and 2 Triceps
2. Abs Circuits:
C1) 3 Exercises, 40 on / 15 off
C2) 6 Exercises, 30 on / 15 off
C3) 3 Exercises, 40 on / 15 off
3. Biceps and Triceps Circuits:
All Circuits: 3 exercises, 45 on / 20 off
4. Duration: 25:15


DUMBBELL ARMS AND ABS WORKOUT EXERCISES
Abs: 40 on / 15 off
1. Dumbbell Levitation Crunch
2. Reverse Crunches
3. Spiderman Crunches
Biceps: 45 on / 20 off
1. Rotating Curls (Pronation and Supination)
2. Close Curls
3. Drag Curls
Triceps: 45 on / 20 off
1. Overhead Triceps Extension
2. Lying Triceps Extension
3. Cobra Push-Ups
Abs: 30 on / 15 off
1. Bicycle Crunches
2. Circle Crunches
3. Cross Body Pike Crunches
4. Standing Side Bend - L
5. Standing Side Bend - R
6. Squatting Rotations
Biceps: 45 on / 20 off
1. Hammer Curls
2. Concentration Curl - L
3. Concentration Curl - R
Triceps: 45 on / 20 off
1. Triceps Kickback
2. Single Arm Overhead Tricep Ext - L
3. Single Arm Overhead Tricep Ext - R
Abs:
1. Side Plank Crunch - L
2. Side Plank Crunch - R
3. Russian Twist



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