- Biceps curls (light weight)- 10 reps
- Biceps curls (heavy weight)- 8 reps
- Overhead triceps extensions (heavy weight)- 10 reps
- Jumping jacks- 30
Superset #2
- Biceps crossbody curls (light weight)- 15 reps
- Biceps crossbody curls (heavy weight)- 10 reps
- Bodyweight dips- 15 reps
- Mountain climbers- 30
Superset #3
- Biceps hammer curls (light weight)- 10 reps
- Biceps hammer curls (heavy weight)- 8 reps
- Bent over triceps kickbacks- 15 reps
- High knees- 30
Keep reading for a step by step guide with pictures and descriptions of each of these exercises.
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Men:
Beginners: use 10-15 lb weights for light and 20-25 lb weights for heavy
Intermediate: use 15-20 lb weights for light and 25-30 lb weights for heavy
Advanced: use 25-30 lb weights for light and 35-40 lb weights for heavy (must first activate beast mode prior to workout)
- Stand up straight while holding a dumbbell in each hand. Rotate the palms of your hands to face forward.
- Keeping your elbows close to your torso and upper arms stationary, slowly bend at the elbow and curl the dumbbells up to shoulder height.
- Slowly lower the weight back to starting position.
- Follow the same picture and description above, but boost the dumbbell weight up by a few pounds.
- Start by standing with your feet hip-width apart.
- Hold your dumbbells over your head.
- Slowly bend your elbows to 90° (the weights are now behind your head).
- Return and press the dumbbells overhead.
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position.
Take a 30 second break, then repeat 2 more times. Once you have completed superset #1 three times total, move on to superset #2.
Superset #2:
- Stand up straight with a dumbbell in each hand with palms facing in.
- Keep your upper arm straight and curl the dumbbell towards the opposite shoulder.
- Slowly return the weight to your side.
Perform 15 reps on each side.
- Follow the same picture and description above, but boost the dumbbell weight up by a few pounds.
- Put a chair or bench behind your back.
- Hold the edge of the bench with your palms facing down on either side of your hips.
- Place your feet flat on the floor in front of you and keep your butt off the bench.
- To dip: lower your body by bending your arms. Bring your body down until your upper arms are parallel with the floor.
- Lift back up by straightening your arms.
- Start in high push up position on hands and toes
- Bring one knee up to your chest as high as you can
- Switch legs quickly
- Stand up straight with a dumbbell in each hand, palms facing in.
- Keep upper arms stationary and slowly curl the weight forward and bring it up to your shoulder level.
- Slowly lower the dumbbells back down to starting position.
- Follow the same picture and description above, but boost the dumbbell weight up by a few pounds.
- Lean forward and place your right hand and knee on the edge of a bench.
- The left arm holds the dumbbell with the palm facing in and upper arm parallel to the floor.
- Keep upper arm stationary while lifting your left forearm back in an arc until your arm is straight.
- Slowly lower back to starting position.
Perform 15 reps on each side.
- Stand up straight.
- Bring one knee up until it is level with your hip.
- Jump to switch to the other leg and take the opposite knee up high.
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Maureen says
Hi Jared,
I’d like to know how many times a week you’d recommend doing this workout?
I was thinking I’d try twice a week. Thanks for this great workout!
-Maureen
Jared says
Hi Maureen!
I would definitely add this 1-2 times/week. Really it needs to be part of a balanced workout plan including legs, cardio, shoulders, chest, back, etc. If you’re working out 3 times a week you could definitely make this one of them. If you’re working out 5 times/week then you could get away with doing this twice; just give yourself adequate rest between days (2-3 days between). Thanks for the comment!