Intermediate Arms and Core Workout
A comprehensive 60-minute workout plan focusing on muscle development in the arms and core, using a variety of full gym equipment.
arms
core
muscle development
intermediate
full gym equipment
Arms
Core
full
muscle
2/12/2025•0 views•intermediate•60 min
Dumbbell Bicep Curls
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with a dumbbell in each hand, arms fully extended at your sides.
Engage your core and keep your elbows close to your torso.
Curl the weights while rotating your wrists, bringing the dumbbells to shoulder height.
Pause briefly at the top, then lower the weights back to the starting position.
Tricep Dips
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
Bench or dip station
Form Instructions
Sit on the edge of a bench with your hands placed beside your thighs.
Slide your buttocks off the edge and lower your body by bending your elbows until they're at a 90-degree angle.
Push back up to the starting position by straightening your arms.
Plank Shoulder Taps
Details
Sets
3
Reps
12-15 per side
Rest
45s
Equipment
None
Form Instructions
Begin in a high plank position with your hands directly under your shoulders.
Engage your core and keep your body in a straight line.
Slowly lift one hand off the ground to tap your opposite shoulder.
Continue alternating sides, focusing on keeping your hips stable.
Cable Tricep Pushdown
Details
Sets
4
Reps
10-12
Rest
60s
Equipment
Cable machine
Form Instructions
Attach a rope or straight bar to the high pulley of the cable machine.
Stand facing the machine, grasp the attachment with both hands, and pull it down until your arms are fully extended.
Keep your elbows tucked close to your body as you push down.
Slowly return to the starting position, maintaining control throughout the movement.
Dumbbell Plank Rows
Details
Sets
3
Reps
8-10 per arm
Rest
60s
Equipment
Dumbbells
Form Instructions
Start in a plank position with a dumbbell in each hand.
Keeping your body straight, row one dumbbell towards your hip while stabilizing your core.
Lower it back and repeat on the opposite side.
Ensure your hips do not rotate during the movement.
Russian Twists
Details
Sets
3
Reps
15-20 per side
Rest
45s
Equipment
Medicine ball or weight plate
Form Instructions
Sit on the ground with your knees bent and feet flat.
Lean back slightly while keeping your back straight and hold a medicine ball or weight plate at chest level.
Twist your torso to one side, bringing the weight beside your hip.
Return to center and twist to the opposite side.
Hammer Curls
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with a dumbbell in each hand, arms fully extended at your sides and palms facing each other.
Curl the dumbbells up towards your shoulders while keeping palms facing inward.
Lower the dumbbells back to the starting position in a controlled movement.
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