KITK 40-Minute Blitz Arm Workout a.k.a. Do You Even Lift, Girl?
Here’s a simple 40-minute (approx.) workout that I put together tonight that focuses mainly on the arms & shoulders!
DISCLAIMER: I’m not a personal trainer. This is a simple arm workout that works for me based on my body’s abilities & what I felt I could do tonight. Listen to your body & modify it to suit your body’s needs!
I’ll insert pictures after each exercise to show you guys what I’m referring to in case some of these exercises are newer to you!
1️⃣Row for 10 minutes (approx. 32 strokes/minute).
2️⃣Bicep curl with lateral raise (using 8lbs. dumbbells). Repeat 30x.
3️⃣Overhead triceps extension (using 8 lbs. dumbbells). Repeat 30x. (I use two 8lb. dumbbells, as opposed to using just one, but you can definitely use 1-10lb. dumbbell or whatever suits you!).
4️⃣Tricep pushdowns (45lbs.). 3 sets, 15 reps.
5️⃣Barbell squat (20lbs.). Repeat 30x.
6️⃣Upright barbell row (20lbs.). Repeat 30x.
7️⃣Lateral pull down (45lbs.). 3 sets, 15 reps.
8️⃣Overhead dumbbell press (using 8lbs. dumbbells). Repeat 30x.
9️⃣Forearm plank hold (1 minute each). Repeat 3x.
🔟Finish with 5 minutes row (approx. 32s/min.).