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

Congratulations on making it to Day 30 of our 6 Week Build workout program. Todays workout is the finale and will focus on the shoulders, biceps & triceps using dumbbells. This workout will help you build muscle and gain strength with your arms & shoulders from home. Since this is the last workout of the Build Series we're going to finish it in style with a special finisher for you! Get ready to CRUSH it! 💪

For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.

Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.

All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 1 Hour total arms workout together!

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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!👊

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#armsworkout #6weekbuildseries #homeworkout #shoulderworkout

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Drop a comment below and let us know how you did with the Build Series Finale shoulders, biceps & triceps dumbbell workout! 👇💬

Thank you for crushing these 6 weeks with us, we hope you challenged yourself had some awesome workouts and finished the program feeling stronger and more confident with your fitness! 👊

DISCLAIMER:

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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.

[PeterHitchmanYT]

Thanks for the 30 workouts, really enjoyed working through these and learning some new variations.

[Bradley-sluv]

Day 30 CRUSHED!!!  That finisher was burn out city! Congrats and great work to everyone out there that completed this series! I hope you've seen as much gains as I have.

I wanted to take a moment to personally thank Coach Chris and Coach Edi for a superb series. You guys put in a lot of work on this and I just wanted to tell you how much I enjoyed myself. Can't wait for the next series.

[cbiii]

Great workout for Super Bowl Sunday!! Thanks gang!!

[Annie-sopd]

Good morning ☀️, just did one, WOW! It is not easy 😅!!Thank you and have a wonderful and blessed day!

[sportymum]

Oh my goodness where to start ?
It was ( it is ) an amazing Program ! I enjoyed every workout, the music, the set up . Thank you Chris and Edi !! Feeling so much stronger. Can’t believe it’s over.
Arnold at the end is the perfect finishing ❤

[anacaseiro]

Such a great My arms are on fire, my heart is greeving.... I'll be here waiting for whatever follows this programme. I'm sure you, too, need to rest. Best of luck and thank you for your hard work and for sharing it with your followers 👍💪❤

[yasihosseini]

Congratulations, Chris!🎉
Thanks a lot for these Challenging Series. 💯🙏🔥💚 Certainly, You deserve the best.🥇 💯🥇💪🥇💚🌻🌻🌻🌻

[susancavey]

Chris and Edi - you put on a great program professional, challenging and fun. I looked forward to them. Thank you

[MrsDHorn]

Wow, what an excellent series! So well thought out and planned! Thank you so much. I've loved the variations and variety of exercises and techniques, being shown how to use my equipment differently and have noticed some real gains in terms of strength. Thank you for the different angles performing the exercises and modifications and also showing the weights you both were using. Looking forward to starting another of your programs now I've been converted.

[steadyeddieASMR]

WOW!! So much to say... 1) I have never commented on one of these challenge video series because I have never completed a full one, BUT after completing yours I just had to give you some feedback because I'm SO happy with the results! 2) I've never completed a video series (with other YouTubers) because they always add other equipment into their videos (i.e. - benches, bands, stability balls, etc.) thank you for JUST sticking to dumbbells which is really all I have at home! I've learned that's really all I need for a good workout! 3) The length of your videos are perfect! 45 mins to 1 hour workouts are what my body needed to kickstart change and that's just what happened. I feel like there are so many other creators out there with 20 to 30 min workouts and my body never changed following their workouts. Excited is an understatement when I found your page! Please consider keeping the length of the videos. 4) My physique has completely changed! I'm more toned, feel stronger and have more stamina...there's a huge difference in my before and after photos! Thank you is not enough for this video series!!!! I will be sharing your page with all my family and friends and continue doing all the other videos on here! Looking forward to the next challenge! You guys have gained a fan for life! All the BEST!

[elenixaris]

Thank you so much about these astonishing work out both of you, i am not following you through all these weeks because this period i do my work outs in a gym, but sure, during summertime i am going to be loyal to you, thank you so much again for all

[sharronmorris]

Thanks to you both for this build series. I thoroughly enjoyed it. It is the first time I have ever finished a programme. Loved the variety. I would like to repeat this, but not sure weather to start with lighter weights and build up to heavier weights, like I did the first time. Please advise.

[tlstner]

All 30 workouts are done! This is the first at-home program I have *ever* finished. Lots of good channels out there and yours is def up there.

[stef]

Great series, made it through!! Thank you! :)

[mobbasta]

And tomorrow? 🤣😜 Thanks Chris&Edi!! It was great!! ♥️♥️♥️

[llose]

Great way to finish I'm behind on the last push session and poserier chain workout will complete them then I'm finished was a amazing 30 days hope you guys take some time off you deserve it and see you when your back

[graemepollett]

Whether I crushed it, or it crushed me, is up for debate. Its a close call. Thanks Chris and Edi. I got there 💪

[jarreddow]

Can we have some more? Thanks guys. First series I have ever done and it was awesome!

[karimaameur]

great session guys! you assure: efficient, precise ... straight to the point! thank you I love your 1 hour arm sessions!💪🏼💕

[oltreilconfine]

wop wop wop, , , mymy, i did series of 30 workouts 💪💪💪💪💪 now i am ready FIR the new series build 2 💥💥thank You both and happy new year 🎉🎉 ciao ciao lol 🚴🚴