Gym Time Arms & Abs

Gym Time Arms & Abs

Combine 2-3 circuits for a more complete, body part specific workout AND/OR incorporate circuits from different "buckets" to create your own Gym Time Stoked Stack.

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Gym Time Arms & Abs
  • Biceps & Core (A)

    Focus: Biceps & Core
    Equipment: TRX & one set medium/heavy dumbbells

    1. TRX Biceps Curls:
    - 12 reps

    2. Dumbbell Biceps Curls Matrix:
    -8 Full reps
    -8 Mid-range combo
    -8 Mid-range push/pull
    -8 Full reps

    3. Halos:
    - 10 reps (ES alternating)

    Perform entire circuit 3 times

  • Triceps & (touch of) Lower Body (B)

    Focus: Triceps & (touch of) Lower Body
    Equipment: Cable Set-Up - with straight bar attachment

    1. Reverse Grip Triceps Press - 8-10 reps
    2. Basic Grip Triceps Press - 8-10 reps
    3. Triceps Push-Up to pounce - 8 reps
    4. Fall Back/Chair Position ISO Hold:
    - 10 Pulses
    - 5 Fall Back Squats
    - 10 Puls...

  • Triceps & Core/Abs (C)

    Focus: Triceps & Core/Abs
    Equipment: TRX & one set (medium/heavy) dumbbells

    1. TRX Triceps Extension - 12 reps
    2. (Anti) Skull Crushers - 12 reps
    3. Overhead Pull w/Bridge/ Sit-Up - 12 reps
    4. Table Top Position Reverse Curl (heel drop) - 12 reps

  • Triceps & Core/Abs (D)

    Focus: Triceps & Core
    Equipment: Cable Set-Up - rope attachment

    1. Overhead Triceps Extension - 12 reps
    2. Triceps Press - 12 reps
    3. Walkout to Plank/Quadruped Combo - 3-5 reps

    Perform entire circuit 3 times

  • Triceps & (touch of) Lower Body (E)

    Focus: Triceps & (touch of) Lower Body (E)
    Equipment: Cable Set-Up

    *perform moves 1&2 on the R, then moves 1&2 on the L
    1. Cable Triceps Kickback - 12 reps
    2. Straight Arm Pull - 12 reps
    3. SL Fall Back Chair Position ISO hold - 10 pulses, 5 full reps, 5 pulses (ES)

    Perform entire circuit 3 times

  • Abs/Core (A)

    Focus: Abs /Core (A)
    Equipment: Physio Ball

    1. Physio Ball Sit-Ups - 15 full reps, 10 pulses, 5 full reps
    2. Physio Ball Roll-Outs w/ circles - 6-8 reps drawing circles EW
    3. Physio Ball Table Top Crunches - 10 full reps, 10 pulses
    4. Physio Ball Passes - 10 reps EW
    5. Physio Ball Dead Bu...