BUILD Series Finale - 1 Hour TOTAL ARMS WORKOUT with DUMBBELLS | 6 Week Build Series - Day 30

 

SHOULDERS & ARMS DUMBBELL WORKOUT DETAILS 💪 Target Muscles: Shoulders, Triceps, Biceps ⏱ Duration: 1 Hour 40-60 sec work | 20 sec rest | 7x7 Crusher Finisher | Day 30 - 6 Week Build 0:00 - Intro BLOCK 1 - REGULAR SETS 0:31 - Neutral Shoulder Press 1:30 - Tricep Floor Press 2:30 - Alt Bicep Curls 3:32 - Kneeling Shoulder Press 4:32 - Overhead Tricep Extension 5:30 - Kneeling Curls with Hammer Eccentrics 6:34 - Round 2 (repeat) BLOCK 2 - SUPERSETS 13:21 - Alt Shoulder Press 13:57 - Alt Bent Arm Raises 14:48 - Tricep Kickback (Right) 15:24 - Preacher Curl (Right) 16:14 - Tricep Kickback (Left) 16:51 - Preacher Curl (Left) 17:42 - 6 Way Laterals 18:18 - Alt Front Raises 19:09 - Cross Body Tricep Extension (Right) 19:45 - Concentration Curl Pronated Grip (Right) 20:35 - Cross Body Tricep Extension (Left) 21:12 - Concentration Curl Pronated Grip (Left) 22:07 - Round 2 (repeat) BLOCK 3 - DROP SETS 31:34 - Lateral Raise Heavy 32:10 - Lateral Raise Drop Set 33:03 - Skull Crusher Heavy 33:38 - Skull Crusher Lighter Alt Constant Tension 34:30 - Pinwheel Bicep Curls Heavy 35:06 - Zottman Curls Lighter 35:56 - Kneeling Shoulder Press Heavy (Right) 36:33 - Kneeling Shoulder Press Drop Set (Right) 37:23 - Kneeling Shoulder Press Heavy (Left) 37:59 - Kneeling Shoulder Press Drop Set (Left) 38:49 - Kneeling Overhead Tricep Extension Heavy 39:26 - Kneeling Overhead Tricep Extension Drop Set 40:17 - Outer Bicep Curls Heavy 40:53 - Outer Bicep Curls Drop Set 41:46 - Round 2 (repeat) 7x7 CRUSHER FINISHER 51:45 - 7 Exercises with 7 reps each Have a great workout!👊