45 Min ARM ANNIHILATION DUMBBELL WORKOUT | Follow Along

Build bigger arms with theis full length dumbbell arm workout. This dumbbells only follow along supersets between bicep, tricep and forearm exercises for an awesome arm pump and superior results.

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WARM UP (Bodyweight)
- Arm Circles 20:20
- Wrist Circles 20:20
- Over-Unders
- Alt T-Rotation

40:20 (12.5kg / 28lb per Dumbbell)
A1. Supinated Bicep Curl
A2. 1/2 Kneel OH Tricep Extension
A3. Hammer Curl
A4. Close Push Ups (or Negatives)

40:20 (10kg / 22lb per Dumbbell)
B1. Reverse Bicep Curl
B2. Skull Crushers
B3. Alternating Bicep Curl
B4. Forearm Push Ups (or Kneeling)

40:20 x3 (7kg / 15lb per Dumbbell)
B1. ISO Hold Alt Drag Curl
B2. 1/2 Kneel Reverse Extension 20:20
B3. Single Arm Kickbacks 20:20
B4. Supinated Straight Arm Front Raise

Timecodes
0:00 Coming Up
0:20 Warm Up
03:38 Arm Workout
43:22 What Next?

#dumbbellworkout #armworkout

Music by Epidemic Sounds (Active Subscription)

Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.

[noelleherzig]

This is fabulous! I loved every exercise! And BTW the lighting in your new studio is terrific! You have really created a wonderful space!
Thank you for the awesome work out! I really appreciate it!
Noelle

[MCFCity]

What an absolute legend! I will be doing this weekly for the rest of the year. Thanks Daddy Peto xoxo

[wwawwong]

Great arms workout! Frm the Philippines.

[chesterunfolds]

Just when I thought of arm appeared....

[franberlin]

Strong work. Thanks for including those wrist extensions, had to drop down to 4kg for them, much needed exercise. Great arm day, loved it.

[Krismags]

Noiceeee been waiting for this to pump my weak little girly arms😂

[olgamalejki]

Hi Tom, I just found your channel and this was my first workout with you. I'm looking to improve my strength and build muscle. My goal is to achieve my first pull-up.

[prettysus]

I have just completed this. I usually do a combo of 2 videos from ur channel. Abs/core and something else to feel the Soaking wet indeeeed . TY

[RM-nvpj]

Thanks for this! I will do it tonight.

[BamilotanG]

Yesss a 45 min long arm session! Just what i needed. Cheers Tom!!