30 Min TOTAL ARM WORKOUT WITH DUMBBELLS (Biceps, Triceps + Shoulders)
Chest and Biceps Dumbbell Workout | Super Set Upper Body Workout At Home
This arm workout with dumbbells focuses on strengthening and toning your biceps, triceps and shoulders. With 30 minutes of nothing but arm exercises to test your endurance and arm strength, this workout will give your arms the pump they need!
READ BELOW FOR DETAILS ABOUT THE WEIGHTS YOU’LL NEED FOR THIS ARM WORKOUT
I’m using SMRTFT 5-80lb adjustable dumbbells (GAME CHANGER!) Available at https://bit.ly/3evYP7M
👉🏼 Duration: 30 Minutes
👉🏼 Equipment: Multiple sets of dumbbells (I’m using 10lb – 30lb dumbbells – see exercises below for specific weight recommendations), and a mat.
► Get the adjustable dumbbells I’m using at: https://bit.ly/3evYP7M
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👉🏼 Timing: 40 Seconds Work, 20 Seconds Rest
👉🏼 Level: Medium to Advanced
More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: https://bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT
The exercises for this arm workout at home are listed below:
0:20 – Alternating ISO Curls (25lb dumbbells)
1:20 – Tricep Kickbacks (15 lb dumbbells)
2:20 – Alternating Shoulder Press (25lb dumbbells)
3:20 – Alternating ISO Curls (25lb dumbbells)
4:20 – Tricep Kickbacks (15 lb dumbbells)
5:20 – Alternating Shoulder Press (25lb dumbbells)
6:20 – Alternating Hammer Curls (25lb dumbbells)
7:20 – Overhead Tricep Extensions (25lb dumbbells)
8:20 – Alternating Lateral to Front Raises (15lb dumbbells)
9:20 – Alternating Hammer Curls (25lb dumbbells)
10:20 – Overhead Tricep Extensions (25lb dumbbells)
11:20 – Alternating Lateral to Front Raises (15lb dumbbells)
12:20 – 1-1/2 Curls (25lb dumbbells)
13:20 – Tricep Dips (using dumbbells)
14:20 – Arnold Press (25lb dumbbells)
15:20 – 1-1/2 Curls (25lb dumbbells)
16:20 – Tricep Dips (using dumbbells)
17:20 – Arnold Press (25lb dumbbells)
18:20 – Wide + Narrow Hammer Curls (25lb dumbbells)
19:20 – Skullcrushers (25lb dumbbells)
20:20 – Upright Rows (25lb dumbbells)
21:20 – Wide + Narrow Hammer Curls (25lb dumbbells)
22:20 – Skullcrushers (25lb dumbbells)
23:20 – Upright Rows (25lb dumbbells)
24:20 – Alternating Cross Body Curls (25lb dumbbells)
25:20 – Dumbbell Push Ups (using dumbbells)
26:20 – External Rotation + Shoulder Press (10lb dumbbells)
27:20 – Alternating Cross Body Curls (25lb dumbbells)
28:20 – Dumbbell Push Ups (using dumbbells)
29:20 – External Rotation + Shoulder Press (10lb dumbbells)
FINISHER – 30 seconds each, no rest between exercises
30:20 – Upper/lower pause curls (20lb dumbbells)
30:50 – Diamond push ups (bodyweight only)
31:20 – Sitting press (20lb dumbbells)
Looking for a complete workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week).
Add the 6 Week Shred playlist to your favorites so you can come back every day.
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TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.