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Run Arm Abs
by M V.
4 athletes joined
Program Description
Heart day, slight cardio and small muscle group. Arm and abs. Just 3 working sets for bi, tri, abs
Program Overview
Level
Advanced
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Apr 23, 2024 09:14
Last Edited
Jun 07, 2024 01:45
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Week 1
1 / 12 Weeks
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7
Day 1
1
Jog
1 Set
8 mins
@7
2
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
3
Dip (Weighted)
1 Set
10-12 Reps
@7
4
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
6
Side Forearm
1 Set
8-12 Reps
@7
7
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
9
Skull Crusher
1 Set
8-12 Reps
@7