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Run Arm Abs

by M V.
7 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
    Sep 02, 2024 04:06
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Pull-Up (Weighted)
1
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
7
Shrug (Dumbbell)
1
10-12 reps
RPE 7
8
Dip (Weighted)
1
10-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Pull-Up (Weighted)
1
8-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
8
Shrug (Dumbbell)
1
10-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Dip (Weighted)
1
10-12 reps
RPE 7
6
Pull-Up (Weighted)
1
8-12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
8
Side Forearm
1
8-12 reps
RPE 7
9
Shrug (Dumbbell)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Jog
1 Set
8 mins
@7
2
Skull Crusher
1 Set
8-12 Reps
@7
3
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
4
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
5
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
7
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
8
Dip (Weighted)
1 Set
10-12 Reps
@7
9
Side Forearm
1 Set
8-12 Reps
@7