Arcane Vi Workout

5.00 ∙ 13 downloads

Credit goes to “Body by Daddy” on IG for the arm day workout plan. The rest of the plan was basically constructed by myself and tailored for intermediate performers with busy schedules.

By Keanda

Lower

Posterior Chain Flexibility Test (female)

3 sets x 0 reps

Reverse Crunch

3 sets x 10-15 reps

High Jump Rope

3 sets

Smith Full Squat

3 sets x 10 reps

Lever Seated Leg Press

3 sets x 12 reps

Lever Leg Extension

3 sets x 12 reps

Lever Lying Leg Curl

3 sets x 12 reps

Standing Calf Raise

3 sets x 15 reps

Upper

Band Assisted Chin-Up

6 sets x 2-12 reps

Diamond Push-up

1 sets

Single Arm High Cable Curl

3 sets x 12 reps

Triceps Pushdown

3 sets x 12 reps

Preacher Curl

3 sets x 15 reps

Cable Bent-Over Single Arm Kickback

3 sets x 15 reps

Dumbbell Incline Biceps Curl

3 sets x 10 reps

EZ Bar Standing French Press

3 sets x 15 reps

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