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Arms, Core, Mumbai
by duttaroy
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Workouts
Day 1: Arms + Forearms
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
8
+
amrap
100 sec
curl
4 sets
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
+
amrap
100 sec
skull crushers
4 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
+
amrap
100 sec
hammer curl
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
+
amrap
100 sec
tricep pushdown
3 sets
Start
in App
reverse curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
+
amrap
100 sec
reverse curl
3 sets
Start
in App
wrist curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
+
amrap
100 sec
2
–
–
20
+
amrap
100 sec
3
–
–
20
+
amrap
100 sec
wrist curl
3 sets
Start
in App
forearm roller
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
100 sec
2
–
–
5
+
amrap
100 sec
3
–
–
5
+
amrap
100 sec
forearm roller
3 sets
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
hanging leg raises
3 sets
Start
in App
Day 2: Pull Focus + Core
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
100 sec
2
–
–
5
+
amrap
100 sec
3
–
–
5
+
amrap
100 sec
4
–
–
5
+
amrap
100 sec
5
–
–
5
+
amrap
100 sec
pullup
5 sets
Start
in App
chinup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
100 sec
2
–
–
5
+
amrap
100 sec
3
–
–
5
+
amrap
100 sec
4
–
–
5
+
amrap
100 sec
chinup
4 sets
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
face pull
3 sets
Start
in App
farmer's carry
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec
farmer's carry
3 sets
Start
in App
Cable crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
Cable crunch
4 sets
Start
in App
russian twist
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40
100 sec
2
40
100 sec
3
40
100 sec
russian twist
3 sets
Start
in App
plank
Start
in App
Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
plank
3 sets
Start
in App
hollow body hold
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
hollow body hold
3 sets
Start
in App
Day 3: Chest + Shoulders (Light)
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
incline bench press
3 sets
Start
in App
push-ups
Start
in App
Set
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
3
10
+
amrap
100 sec
push-ups
3 sets
Start
in App
cable flye
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
cable flye
3 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
lateral raise
3 sets
Start
in App
front plate raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
front plate raise
3 sets
Start
in App
tricep dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
3
10
+
amrap
100 sec
4
10
+
amrap
100 sec
tricep dip
4 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
hammer curl
3 sets
Start
in App
dead hang
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
dead hang
3 sets
Start
in App
Day 4: Arms + Forearms
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
preacher curl
4 sets
Start
in App
close-grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
close-grip bench press
4 sets
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
seated incline curl
3 sets
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
overhead triceps extensions
3 sets
Start
in App
plate pinches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
plate pinches
3 sets
Start
in App
wrist curl - extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
wrist curl - extension
3 sets
Start
in App
neutral grip pull up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
100 sec
2
–
–
5
+
amrap
100 sec
3
–
–
5
+
amrap
100 sec
neutral grip pull up
3 sets
Start
in App
Cable crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
Cable crunch
3 sets
Start
in App
Day 5: Pull Focus + Core
wide-grip pull-ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
5
+
amrap
100 sec
2
5
+
amrap
100 sec
3
5
+
amrap
100 sec
4
5
+
amrap
100 sec
5
5
+
amrap
100 sec
wide-grip pull-ups
5 sets
Start
in App
neutral grip pull up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
100 sec
2
–
–
5
+
amrap
100 sec
3
–
–
5
+
amrap
100 sec
4
–
–
5
+
amrap
100 sec
neutral grip pull up
4 sets
Start
in App
single-arm dumbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
single-arm dumbell row
3 sets
Start
in App
renegade row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
renegade row
3 sets
Start
in App
hanging leg raises with twist
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
hanging leg raises with twist
3 sets
Start
in App
dragon flags
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
dragon flags
3 sets
Start
in App
side plank
Start
in App
Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec
side plank
3 sets
Start
in App
dead bugs
Start
in App
Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
dead bugs
3 sets
Start
in App
Day 6: Functional Upper Body
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
100 sec
2
–
–
5
+
amrap
100 sec
3
–
–
5
+
amrap
100 sec
pullup
3 sets
Start
in App
pike push-ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
3
10
+
amrap
100 sec
pike push-ups
3 sets
Start
in App
bodyweight row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
bodyweight row
3 sets
Start
in App
mountain climbers
Start
in App
Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec
mountain climbers
3 sets
Start
in App
battle rope
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
battle rope
3 sets
Start
in App
medicine ball slam
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
medicine ball slam
3 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
curl
3 sets
Start
in App
plank shoulder taps
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
plank shoulder taps
3 sets
Start
in App