SHARE
Workout Labs Fit
More workouts
CALENDAR OVERVIEW PDF

Monday - Arm - Gym Workout

19 min · Abs, Arms, Back, Chest, Legs, Shoulders
Swipe left

Dumbbell Squat Thrusters / Squat to Overhead Press

Dumbbell Squat Thrusters / Squat to Overhead Press

3sets
10reps

Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  4. Return to starting position and repeat.

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

3sets
10reps

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

 Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Dumbbell Incline Bench Rows

Dumbbell Incline Bench Rows

3sets
10reps

Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
  1. Lean forward into an incline bench
  2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
  3. Your arms should be fully extended and hanging straight down. This is the start position.
  4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
  5. Hold and squeeze your shoulder and back muscles.
  6. Return to the start position in a slow, controlled movement.
  7. Repeat.

Dumbbell Overhead Shoulder Press

Dumbbell Overhead Shoulder Press

3sets
10reps

Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
  1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
  2. Place the dumbbells on top of your thighs with your palms facing down.
  3. Raise the dumbbells to your shoulders.
  4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
  5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
  6. Pause for a count of one.
  7. Slowly return to the start position inhaling as you do so.
  8. Repeat.

 This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

Lateral / Side Shoulder Dumbbell Raises / Power Partials

Lateral / Side Shoulder Dumbbell Raises / Power Partials

3sets
10reps

Primary muscle group(s):
Shoulders
  1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
  2. Hold your arms fully extended by your side, with your palms facing in to your body.
  3. Keep your elbows close to your sides. This is the start position.
  4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
  5. Hold for a count of one while squeezing your shoulder muscles.
  6.  Return to the start position in a smooth controlled movement inhaling as you do so.
  7. Repeat.

 <strong> </strong>

Incline Bench Dumbbell Flyes

Incline Bench Dumbbell Flyes

3sets
10reps

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders
  1. Set up an incline bench at about 30 degrees.
  2. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
  3. Make sure you keep your back flat and your shoulders pushed back
  4. Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
  5. Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion.
  6. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
  7. Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching.
  8. Repeat

Single / One Arm Dumbbell Bench Rows

Single / One Arm Dumbbell Bench Rows

3sets
10reps

Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

 This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Tricep Cable Rope Push /Pull Downs

Tricep Cable Rope Push /Pull Downs

3sets
10reps

Primary muscle group(s):
Triceps
Secondary:
Abs, Forearms
  1. Set up a cable station with a straight bar on attached to the top pulley.
  2. Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
  3. Position your feet shoulder width apart,with knees slightly bent for stability.
  4. Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
  5. Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
  6. Return to the start position moving your forearms only. Hold for a count of one then repeat.

 Do not move your elbows or swing your hips for momentum during this movement.

Standing Cable Crossover Press / Flyes

Standing Cable Crossover Press / Flyes

3sets
10reps

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
  2. Hold the handles with an overhand grip. Your arms should be outstretched.
  3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
  4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
  5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
  6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
  7. Repeat.

Kneeling Cable Crunches

Kneeling Cable Crunches

3sets
10reps

Primary muscle group(s):
Abs
Secondary:
Forearms
  1. Kneel in front of a cable station with a rope attachment connected to the top pulley.
  2. Grip the rope attachment and place your wrists against your forehead.
  3. Flex your hips slightly to take the weight and to hyperextend your lower back.
  4. Keeping your hips stationary, bend at the waist so that your elbows travel down towards the middle of  your thighs. Hold for a count of one.
  5.  Return to the start position in a controlled movement and repeat.

Wide-Grip Lat Pulldowns / Pull Downs / Pullovers

Wide-Grip Lat Pulldowns / Pull Downs / Pullovers

3sets
10reps

Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
  1. Set up a cable station with a straight bar attached to the top pulley.
  2. Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
  3. Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
  4. Lean back slightly without arching your back.
  5. Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
  6. At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
  7. Return to the start position by arcing your elbows forward while relaxing your shoulders.
  8. Repeat.

Triceps Dips

Triceps Dips

3sets
10reps

Primary muscle group(s):
Triceps
Secondary:
Chest, Forearms, Shoulders
  1. Standing between the bars of a dip station, grip the bars with an overhand grip,keeping your elbows tucked in close to your body.
  2. Allow your body weigh to hang so it is being supported by your arms and shoulders. Keep your hips straight.
  3. Push down through your palms with your arms, lifting your body up until your arms are almost straight. (Do not lock your elbows)
  4. Lower your body by slowly bending your elbows and continue down until you feel a slight stretch in your shoulders.
  5. Pause, then push yourself back to the starting position.
  6. Repeat.

 By keeping your back straight and not leaning forward, you will work your triceps harder.If you wish to work on your chest leaning forward puts more emphasis on your pecs. As your strength increases, you can add weight by using a dip belt.

Liked this workout?

Find the perfect plan for you at

WorkoutLabs Fit and get started free!

Reach your fitness goals with WorkoutLabs Fit
ADD TO MY CALENDARADD TO MY CALENDAR
Available to subscribers
Already a member? Sign in
You can switch gender of illustrations here
Got it
Delete forever?
Yep, toss it!