Arm Day Workout

Warm Up - 2 minute Jump Rope

Cardio - 20 min Treadmill/20 min Stepper

Arm Day Circuit

  • Row

  • (Round 1 = 300 meters/ Round 2 = 200/ Round 3 = 100)

  • Lay Down Dumbbell Chest Flies (knees up)

  • Lay Down Triceps Extensions

  • Lay Down Chest Press (knees up)

  • Row

  • (Round 1 = 300 meters/ Round 2 = 200/ Round 3 = 100)

  • Standing Bent Chest Flies

  • Standing Bicep Curls

  • Standing Bent Over Row

  • Rest 2:00


Each circuit round should be the time of row (Example: 300 meters=48-54 seconds/200 meters=32-40 seconds/100 meters=16-25 seconds)

Final Push

  • 4 Sets

  • 8 Jump Squats x 8 Push ups

Cool Down - 2-5 min Stretch

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© 2015 Think Health By Ashy D. Proudly Created with

Atlanta, GA | Ashley Deka | 

Think Health by AshyD encourages you to consult with a physician before participating in any new exercise or diet program. Think Health disclaims any and all liability that may result from following a program by Think Health. 

When following any program by Think Health, you assume the risk of your participation. You are assumed full responsibility for any risks, injuries or damage known or unknown which might incur as a result of participating in the program. You are assumed to know it requires physical exertion that may be strenuous at times and may cause physical injury and are aware of the risks and hazards involved.

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