Shared Program

2018 - Arms & Core

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I just rocked a 00:51 workout based on my 2018 - Arms & Core program, logged using Reps & Sets on my iPhone. Check it out.

This workout program was created using Reps & Sets, the complete gym loggin app for iPhone and Apple Watch. Get Reps & Sets

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Stretching

105:00

Superset

112 x 25kg Lying Triceps Extension
212 x 10kg Incline Hammer Curl
REST 01:00
312 x 25kg Lying Triceps Extension
412 x 10kg Incline Hammer Curl
REST 01:00
512 x 25kg Lying Triceps Extension
612 x 10kg Incline Hammer Curl
REST 01:00

Superset

112 x 10kg Bench Dip (weighted) legs on Swiss Ball
212 x 25kg Barbell Shoulder Press
REST 01:00
312 x 10kg Bench Dip (weighted) legs on Swiss Ball
412 x 25kg Barbell Shoulder Press
REST 01:00
512 x 10kg Bench Dip (weighted) legs on Swiss Ball
612 x 25kg Barbell Shoulder Press
REST 01:00

Superset

112 x 25kg Barbell Curl
212 x 10kg Arnold Press
REST 01:00
312 x 25kg Barbell Curl
412 x 10kg Arnold Press
REST 01:00
512 x 25kg Barbell Curl
612 x 10kg Arnold Press
REST 01:00

Superset

112 x 25kg Barbell Upright Row
220 Swiss Ball Jack-Knife
REST 01:00
312 x 25kg Barbell Upright Row
420 Swiss Ball Jack-Knife
REST 01:00
512 x 25kg Barbell Upright Row
620 Swiss Ball Jack-Knife
REST 01:00

Superset

112 x 4kg Dumbbell Lateral Raise
215 x 10kg Swiss Ball Twist Charlie's Angels
REST 01:00
312 x 4kg Dumbbell Lateral Raise
415 x 10kg Swiss Ball Twist Charlie's Angels
REST 01:00
512 x 4kg Dumbbell Lateral Raise
615 x 10kg Swiss Ball Twist Charlie's Angels
REST 01:00