DAY 18 | ARM AESTHETICS & CORE COMMAND - DOUBLE SETS WITH DUMBBELLS (36 MINUTES) скачать в хорошем качестве

DAY 18 | ARM AESTHETICS & CORE COMMAND - DOUBLE SETS WITH DUMBBELLS (36 MINUTES)

ACCRUE Playlist    • ACCRUE+: Build Muscle. Build Capacity. 6 W...   Day 18 is a targeted glutes, core, and arms workout using double sets to build muscle endurance, reinforce joint stability, and accumulate quality volume without excessive fatigue. This session rotates between upper body, core, and lower-body patterns to allow local muscles to recover while maintaining continuous movement. The double-set structure emphasizes control, precision, and repeatable effort, making this an effective day for strengthening smaller muscle groups, improving core integrity, and supporting recovery between heavier training sessions. ⸻ Workout Structure (36 Minutes Total) • Warm-Up (3.5 min): Prepares joints, muscles, and movement patterns • Muscle Development & Endurance Strength (28.5 min): • Double sets rotating through arm, core, and glute exercises • Most exercises performed 2 sets (40s work / 20s rest) • Cool Down (4 min): Reduces muscle tension and supports recovery ⸻ Equipment Needed • Dumbbells (light to moderate) (I’m using 2×15 lb dumbbells) • Glute band ⸻ The Workout Double Sets (40s work / 20s rest) 1. Bicep Curls 2. Overhead Tricep Extensions 3. Clamshells 4. Dead-Bug Pause 5. Cross-Body Curls 6. Skull Crushers 7. Single-Leg Bridges 8. Bear Hold Leg Extensions 9. Seesaw Hammer Curls 10. Side-Lying Pushups 11. Bridge + Abduction 12. Leg Lowers + Leg Ups Single-Set Finishers 13. Drag Curls 14. Tricep Pushup to T-Plank 15. Quadruped Hip Arcs ⸻ Training Focus This workout emphasizes: • Arm endurance and shoulder stability • Deep core strength and spinal control • Glute activation and hip stability • Intentional, low-impact volume that supports recovery Move with control, focus on clean reps, and resist the urge to rush. This session is about quality fatigue, not max output. Day 18 continues to build muscle and build capacity, while supporting longevity, joint health, and sustainable progress throughout the program. DISCLAIMER: As a NASM-Certified Personal Trainer, I want to note that this workout is for educational and informational purposes only. Please consult with a qualified healthcare professional before beginning any exercise program. Perform all exercises at your own risk and modify as needed for your body and fitness level.