Pre or Post Cardio Upper Arm Workout

Here’s a quick but effective arm workout that you can add to your regular cardio.  Use heavy enough weights that have you struggling to complete the last 1-2 reps.

Equipment: Dumbbells

Program: 10 reps x 3 sets each exercise.  Rest about 30 seconds between sets.  Rest about 45-60 seconds between exercises.


  1. Overhead shoulder press
  2. Upright row
  3. Lateral raises
  4. Reverse flys
  5. Forward raises
  6. Bicep curls
  7. Overhead triceps extension
  8. 1 1/2  Bicep curls (one full-range curl + one half-range curl = 1 rep)
  9. 1 1/2 Bentover triceps kickbacks (same as above)

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