🔥BLADE® 47% OFF + 2 FREE BONUSES ➞ _________________________________________________________________
Sweat dripping, fat burning, and dumbbells clanging.
That’s what today’s incredible physique enhancing workout is all about!
David Morin here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through a fast and furious dumbbell only arms and abs workout that will stretch out those sleeves and chisel away the midsection for rock hard abs.
Ready to see your arms swell and your abs pop like never before?
Grab those dumbbells and get ready to work.
This is The 3-Twelve: Arms & Abs Dumbbell Only Workout!
Let’s get to it!
For this workout, you’ll perform 6 exercises across 2 trisets.
A triset is where you perform 3 exercises back to back without any additional rest between.
You should use a weight that is about 60% of your 1 Rep Max - so if you can curl 50 Lb dumbbells, you’ll use 30s for this exercise.
You’ll perform 12 reps of each exercise and your goal is to perform 3 rounds of each triset.
That’s why this is called the 3-Twelve.
You should perform all 3 rounds of triset one before moving on to triset 2.
The workout is complete once both trisets have been completed for a total of 3 rounds.
Keep your rest times short, and let’s see how quickly you can make it through!
Comment below with your times when you give this a shot.
As always, the complete workout will be listed for you in the description below.
Now let’s get this going!
Triset A:
Exercise #1: Dumbbell Curls
Stand with dumbbells at your sides, curl them up at the same time rotating your palm towards the ceiling as you raise to the top. Squeeze your biceps at the top then lower back down under control, fighting the flex on the way back down. Fast, explosive concentric, slow controlled eccentric.
Exercise #2: Overhead Tricep Extension
Lift a pair of dumbbells up behind your head, feel a stretch in the triceps at the bottom then press them up to full lockout overhead - squeezing your triceps at the top. Lower under control back to the starting position, fighting the flex on the way back down and repeat.
Exercise #3: Diagonal Wood Chops
Keep your arms straight, holding a plate or dumbbell and twist your body back and forth bringing the weight from outside your left knee to over your right shoulder - complete all reps on one side then switch sides to evenly work both during the set.
Triset B:
Exercise #4: Zottman Curl
Curl the weight up to the top, then rotate your wrists so your palms are facing down and slowly lower the weight - at the bottom rotate your palms back upwards and repeat.
This is one of the best exercises for hitting your biceps brachialis which contributes to your bicep peak and forearms all in one movement.
The key here is to squeeze hard at the top, really fight the flex and slowly lower on the eccentric portion of the movement.
Exercise #5: Dumbbell Kickbacks
Grab a pair of dumbbells and hinge forward so your upper body is parallel with the floor. Keep your elbow tight against your body and extend to full lockout position, squeezing your tricep at the top. Perform all reps on one side then switch sides.
Exercise #6: Dumbbell V-Ups
Lie with arms and legs extended straight, with a dumbbell in your hands, perform a crunch raising your legs and arms at the same time to form a V at the top, when your legs are at the top crunch up hard and reach your hands up trying to touch your toes, then slowly control back down.
Congratulations, that is this week’s Faster Fat Loss™ Workout!
#BlueStarNutraceuticals #FasterFatLoss #DumbbellWorkout
0 Comments