This free workout routine will blast your upper body and leave your biceps and shoulders worked.
Warm up : 40 push ups, 100 jumping jacks, 1 minute of Bear crawls, 15 pull ups (beginners modify or cut in half)
Workout: 
Cycle 1:
- Men (2) 25 lb Dumbbells, Women (2) 10 lb Dumbbells
- standing arm curls 20 reps
- Arnold presses 10 reps
- run 400 meters
Cycle 2:
- Men (2) 30 lb Dumbbells, Women (2) 15 lb Dumbbells
- standing Hammer curls 15 reps
- Arnold presses 10 reps
- run 400 meters
Cycle 3:
- Men (2) 35 lb Dumbbells, Women (2) 20 lb Dumbbells
- standing arm curls 10 reps
- arnold presses 10 reps
- run 400 meters
httpvp://www.youtube.com/view_play_list?p=F36C49B583703ED8
Health always a great wealth for all. Why we will not achieve this? In this consideration everyone want to have good health. Let us build our healthier life with controlled food habit,discipline, keep pace with work, rest and or exercise. While Health is the root of happiness let us build a Happier life.