Caroline Girvan - IRON Series 30 Min Arms and Abs Workout - Biceps, Triceps _ 5

Rows, presses and push ups… all help build the muscle in the biceps and triceps but we all love an arm specific workout! An ab & core segment to make this a challenging yet very enjoyable muscle building session! Try to think about each exercise as time to practice! Lifting with intent, the very best you can, will help ensure to maximise those gains! 2 sets per exercise for biceps then onto those triceps! We will be switching between the biceps and triceps for a majority of this workout as these muscles can tire quickly and we want to maximise the quality of each rep! Please ensure you warm up your entire body prior to beginning, including the shoulders! The dumbbells I am using for your reference are 2 x 12.5 kg for the triceps and 2 x 8 kg (mainly for the bicep curls). The timer will be on for 60 seconds per exercise with 30 seconds rest in between! 8KG PALMS UP CURL PALMS UP CURL 12.5KG DIAMOND PRESS DIAMOND PRESS DIPS (chair or bars) DIPS 8KG WIDE CURLS WIDE CURLS 12.5KG TRICEP PRESS TRICEP PRESS 12.5KG SKULLCRUSHERS (X1 or 2 dumbbells) SKULLCRUSHERS (X1 or 2 dumbbells) 8KG HAMMER CURLS HAMMER CURLS ABS (60/30/60/30…) STRAIGHT LEG REVERSE CRUNCH BENT LEG REVERSE CRUNCH LARGE ARC CRUNCH CRUNCH SMALL TUCK TO TOE TAP SMALL TUCK ALTERNATING TOE REACH HEEL REACHES ALTERNATING LEG LOWER LEG LOWERS PLANK SAW FINISHER! 60/60 TRICEP PUSH UPS 8KG ALTERNATING ROTATIONAL CURL! This was in place of a weekly HIIT workout that I share however I will be still...