30 Min TOTAL ARM WORKOUT WITH DUMBBELLS (Biceps, Triceps + Shoulders)

 


WORKOUT DETAILS ⏱️ Duration: 30 Minutes 🏋️ Equipment: Multiple sets of dumbbells (I'm using 10lb - 30lb dumbbells - see exercises below for specific weight recommendations), and a mat. ⏱️ Intervals: 40 Seconds Work, 20 Seconds Rest The exercises for this arm workout at home are listed below: 00:00 Get Ready! 00:20 - Alternating ISO Curls (25lbs) 01:20 - Tricep Kickbacks (15lbs) 02:20 - Alternating Shoulder Press (25lbs) 03:20 - Alternating ISO Curls (25lbs) 04:20 - Tricep Kickbacks (15lbs) 05:20 - Alternating Shoulder Press (25lbs) 06:20 - Alternating Hammer Curls (25lbs) 07:20 - Overhead Tricep Extensions (25lbs) 08:20 - Alternating Lateral to Front Raises (15lbs) 09:20 - Alternating Hammer Curls (25lbs) 10:20 - Overhead Tricep Extensions (25lbs) 11:20 - Alternating Lateral to Front Raises (15lbs) 12:20 - 1-1/2 Curls (25lbs) 13:20 - Tricep Dips 14:20 - Arnold Press (25lbs) 15:20 - 1-1/2 Curls (25lbs) 16:20 - Tricep Dips 17:20 - Arnold Press (25lbs) 18:20 - Wide + Narrow Hammer Curls (25lbs) 19:20 - Skullcrushers (25lbs) 20:20 - Upright Rows (25lbs) 21:20 - Wide + Narrow Hammer Curls (25lbs) 22:20 - Skullcrushers (25lbs) 23:20 - Upright Rows (25lbs) 24:20 - Alternating Cross Body Curls (25lbs) 25:20 - Dumbbell Push Ups 26:20 - External Rotation + Shoulder Press (10lbs) 27:20 - Alternating Cross Body Curls (25lbs) 28:20 - Dumbbell Push Ups 29:20 - External Rotation + Shoulder Press (10lbs) FINISHER - 30 seconds each, no rest between exercises 30:20 - Upper/lower pause curls (20lbs) 30:50 - Diamond push ups




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