Hammer Curls + Front Shoulder Row + Skullcrushers

We’ve got an shoulders and arms blaster for today. You are going to need a set of dumbbells for this one. Either pick a weight that you can perform all these exercises with, or get your various weight dumbbells in position and ready for each exercise.

This workout will have a 1:1 work/rest ratio.


  • 20 sec – Hammer Curls
  • 20 sec – Front Shoulder Row
  • 20 sec  – Skullcrushers

Perform each rep with good form!

Rest 1 minute between rounds.


  • Beginner – 5
  • Intermediate – 6
  • Advanced – 7



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