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45 Min HARDCORE ARMS WORKOUT with DUMBBELLS (Shoulders, Triceps, Biceps & Forearms)
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Get ready for a killer arms workout with dumbbells! This home dumbbell workout will help you build your shoulders, triceps, biceps and forearms. The next 45 minutes is going to challenge you but you will feel great afterwards and your arms will get an intense pump!
If you want to build strong arms you came to the right place. 💪
This home arm workout does not require a bench, only a small space to perform the exercises.
I've added the weight I use for each exercise during the workout. For weight selection, use what you have available at home but always make sure you can perform each exercises with proper form.
I will demonstrate how to perform each arm exercise in this workout so all you need to do is follow along and let's CRUSH this together! 🔥
✅ Don't forget to warm up properly before starting this workout.
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DUMBBELL ARM WORKOUT DETAILS
💪 Target Muscles: Shoulders, Biceps, Triceps, Forearms
⏱ Duration: 45 Minutes
45 sec work | 20 sec rest | 2 rounds | 4 blocks | finisher | 23 exercises
0:00 - Intro
BLOCK 1
0:32 - Kneeling Shoulder Press Heavy
1:07 - Kneeling Shoulder Press Drop Set
1:57 - Kneeling Preacher Curl (Right)
2:47 - Kneeling Preacher Curl (Left)
3:52 - Pre-Set Tricep Kickback Iso Hold
4:17 - Alt Tricep Kickback
5:18 - Round 2 (repeat)
BLOCK 2
11:07 - Lateral Raise Heavy
11:42 - Lateral Raise Drop Set
12:32 - Kneeling Tri-Position Bicep Curl
13:37 - Skull Crushers
14:38 - Round 2 (repeat)
BLOCK 3
18:42 - Single Arm Rear Delt Fly (Right)
19:47 - Single Arm Rear Delt Fly (Left)
20:52 - Bicep Curl Rotation Holds
21:57 - Cross Body Tricep Extension (Right)
22:47 - Cross Body Tricep Extension (Left)
23:48 - Round 2 (repeat)
BLOCK 4
29:42 - Alt Front Raises
30:17 - Kneeling 3 Sec Eccentric Single Dumbbell Front Raises
31:07 - Hammer Curl Hold (Right)
31:57 - Hammer Curl Hold (Left)
32:47 - Kneeling Triceps Overhead Extension
33:48 - Round 2 (repeat)
FOREARMS
38:27 - Wrist Curl with Reverse Curl
39:32 - Inner Wrist Curls
40:37 - Rear Rotations
41:40 - Round 2 (repeat)
FINISHER
44:41 - Bent Arm Raises with Upright Row (Superset)
Have a great workout! 👊
-----------------------------------------
Check out these other DUMBBELL WORKOUTS
-----------------------------------------
LOOKING FOR A PROGRAM TO FOLLOW?
#armsworkout #homeworkout #dumbbellworkout #followalong
-----------------------------------------
Drop a comment below and let me know how you did with this dumbbell arm workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
If you want to build strong arms you came to the right place. 💪
This home arm workout does not require a bench, only a small space to perform the exercises.
I've added the weight I use for each exercise during the workout. For weight selection, use what you have available at home but always make sure you can perform each exercises with proper form.
I will demonstrate how to perform each arm exercise in this workout so all you need to do is follow along and let's CRUSH this together! 🔥
✅ Don't forget to warm up properly before starting this workout.
-----------------------------------------
DUMBBELL ARM WORKOUT DETAILS
💪 Target Muscles: Shoulders, Biceps, Triceps, Forearms
⏱ Duration: 45 Minutes
45 sec work | 20 sec rest | 2 rounds | 4 blocks | finisher | 23 exercises
0:00 - Intro
BLOCK 1
0:32 - Kneeling Shoulder Press Heavy
1:07 - Kneeling Shoulder Press Drop Set
1:57 - Kneeling Preacher Curl (Right)
2:47 - Kneeling Preacher Curl (Left)
3:52 - Pre-Set Tricep Kickback Iso Hold
4:17 - Alt Tricep Kickback
5:18 - Round 2 (repeat)
BLOCK 2
11:07 - Lateral Raise Heavy
11:42 - Lateral Raise Drop Set
12:32 - Kneeling Tri-Position Bicep Curl
13:37 - Skull Crushers
14:38 - Round 2 (repeat)
BLOCK 3
18:42 - Single Arm Rear Delt Fly (Right)
19:47 - Single Arm Rear Delt Fly (Left)
20:52 - Bicep Curl Rotation Holds
21:57 - Cross Body Tricep Extension (Right)
22:47 - Cross Body Tricep Extension (Left)
23:48 - Round 2 (repeat)
BLOCK 4
29:42 - Alt Front Raises
30:17 - Kneeling 3 Sec Eccentric Single Dumbbell Front Raises
31:07 - Hammer Curl Hold (Right)
31:57 - Hammer Curl Hold (Left)
32:47 - Kneeling Triceps Overhead Extension
33:48 - Round 2 (repeat)
FOREARMS
38:27 - Wrist Curl with Reverse Curl
39:32 - Inner Wrist Curls
40:37 - Rear Rotations
41:40 - Round 2 (repeat)
FINISHER
44:41 - Bent Arm Raises with Upright Row (Superset)
Have a great workout! 👊
-----------------------------------------
Check out these other DUMBBELL WORKOUTS
-----------------------------------------
LOOKING FOR A PROGRAM TO FOLLOW?
#armsworkout #homeworkout #dumbbellworkout #followalong
-----------------------------------------
Drop a comment below and let me know how you did with this dumbbell arm workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
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