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Arms & Neck Burner

Sculpt strong arms and a resilient neck with this focused calisthenics session. Expect a satisfying pump using rings, bars, and your own bodyweight!

Created by

robbo

Workout Breakdown

Arm Circle

2 sets × 20s, 20s

Neck Roll

2 sets × 20s, 20s

Shoulder Roll

2 sets × 10 reps, 10 reps

Wrist Circle

1 set × 30s

Neck Exercise (Front/Back) - Isometric

3 sets × 20s, 20s, 20s

Neck Exercise (Side) - Isometric

3 sets × 20s, 20s, 20s

Neck Exercise (Front/Back) - Isometric

3 sets × 20s, 20s, 20s

Chin-Up

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Ring Curl - Rings

3 sets × 10 reps, 10 reps, 10 reps

Dip (Parallel Bar)

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Ring Tricep Extension - Rings

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Push-Up (Close-Grip) - Dumbbell

1 set × 12 reps

Ring Row

1 set × 10 reps

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Neck Stretch (Lateral)

1 set × 30s

Chest Opener Stretch

1 set × 40s