KILLER Arms & Shoulders Workout with Dumbbells | 30 Min

Let’s strengthen the shoulders, triceps and biceps in this 30 minute upper body workout! This is a dumbbell workout that targets the shoulders, biceps and triceps, lifting and lowering with control to really tighten the arms, help build shape to your upper body and increase strength.

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There are 5 circuits in this workout, 2 exercises per circuit that we'll repeat 2x, and we'll follow each circuit up with a bodyweight superset (30 sec ea x2) before moving on to the next set.

Don't miss the shoulder burnout finisher at the end (I was literally shaking at the end and could barely finish!).

Enjoy this arms and shoulders workout with dumbbells and let me know if the comments if you want more workouts like this. Scroll down for more workout details.

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FREE HOME WORKOUT PROGRAMS

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WORKOUT DETAILS
⏱️ Duration: 30 minutes
⏱️ Intervals: 40 sec work, 20 sec rest // Supersets: 30 sec x 2 work, 30 sec rest
🔥 Finisher: 2 mins // 30/30/30/30

Exercises for this dumbbell arms and shoulders workout

00:00 Get Ready!

Circuit #1
00:25 Curls - Supinated Grip
01:25 Skull Crushers
02:25 Curls - Supinated Grip
03:25 Skull Crushers

Superset #1 // 30 sec ea
04:25 Push Ups
04:55 Shoulder Taps

Circuit #2
05:55 Curls - Reverse Grip
06:55 Shoulder Press
07:55 Curls - Reverse Grip
08:55 Shoulder Press

Superset #2
09:55 Narrow Push Ups
10:25 Shoulder Taps

Circuit #3
11:25 Wide Curls
12:25 Overhead Extension
13:25 Wide Curls
14:25 Overhead Extension

Superset #3
15:25 Cobra Push Ups
15:55 Mountain Climbers

Circuit #4
16:55 Hammer Curls
17:55 Lateral Raises
18:55 Hammer Curls
19:55 Lateral Raises

Superset #4
20:55 Hand Release Push Ups
21:25 Plank Jacks

Circuit #5
22:25 Crossbody Curls
23:25 Rear Delt Flyes
24:25 Crossbody Curls
25:25 Rear Delt Flyes

Superset #5
26:25 Slow Eccentric Push Ups
26:55 Pike to Push Up

Finisher // 30/30/30/30
27:55 Hammer Press
28:25 Front to Side Raises
28:55 90° Lateral Raises
29:25 W Shoulder Press

30:15 Cool Down & Stretch

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TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[junsantos]

One of the best upper body workout I've done no doubt, not your usual combo of biceps & back or tricep & chest but arms and shoulders. Thank-you sir also dropped this into my library to do when on the road 😊

[CryptoAwareness]

Even the stretching felt like a workout after that one. Feel the burn!!!! Thanks Dan.

[toddginder]

Another great, brutal workout! I keep coming back!

[mauricesalter]

This is the arms & shoulders workout I needed in my life. Thank You! 🙏🏽👍🏽💪🏾

[Mary-uzgu]

Wawww la fin était brûlante 🔥🔥🔥🔥🔥🔥💪🏼💪🏼💪🏼💪🏼💪🏼merci beaucoup 🙏🙏🙏

[beverlylucas]

This 30min arms and shoulders workout with dumbbells were the bomb. I enjoyed it so much my arms and shoulders were burning and I know I was putting the work. Great job boss! ❤❤❤❤❤❤❤❤

[johnwilliams]

Love your circuits and do them often! One thing you miss labeled Commandos for ShoulderTaps in super set #1…I’ll do both ❤😎

[guisselajaramillo]

❤❤❤❤❤ bendiciones vamos con todo hermosa rutina

[jameslouie]

Burn til exhaustion…way to build strength. Love these! Next one chest and back…hint hint.thanks Dan..appreciate you.

[janainamota]

Dan, I miss this style of workout. I like better when you separate the muscle groups.
Dan, you’re damn good! Keep it up 💚💪🏽🙏🏼 all the best

[jackieminucci]

WOW Just an awesome workout!!! so grateful

[CarlosVargas-jsqz]

Did this today and it was a killer workout thank you brother! Beautiful dog!

[arcoliatiggett]

This was awesome and a burner for sure. Almost didn't make it through the finisher. Thank you!

[olivierbertrand]

Great job today 2024, October the 1st. i was able to all all the sets of this workout session !

[avallejo]

damn, that finisher was a true killer!! thanks!!!

[thefifthstage]

Amazing workout brother, thank you so much!!!

[cristinam]

Great way to start my Friday! Thank you ❤

[muratsirin]

So professional thank you so much Dan I really loved that one 💯💯💯

[Fatima-xtr]

❤❤❤❤❤❤❤ I almost cried at the finisher 😂

[TheSuperHeroOfLove]

We at it again Legend Fam! You Got This!

💖💎🙌∞