Beginner Workout

Bicep/Tricep/Chest/Sides

Beginner Duration 15 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench, Barbell

Added By Joe Gunnett

Tags

Full Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Barbell Workouts

Exercises

Set 1: 1 round

Alternating Hammer Curls

Alternating Hammer Curls

1 minute

30 seconds

Tricep Extensions

Tricep Extensions

30 seconds

30 seconds

Dumbbell Bench Press

Dumbbell Bench Press

1 minute

30 seconds

Dumbbell Left Side Bends

Dumbbell Left Side Bends

30 seconds

Dumbbell Right Side Bends

Dumbbell Right Side Bends

30 seconds

Set 2: 1 round

Alternating Hammer Curls

Alternating Hammer Curls

1 minute

30 seconds

Tricep Extensions

Tricep Extensions

30 seconds

30 seconds

Barbell Bench Press

Barbell Bench Press

1 minute

30 seconds

Dumbbell Left Side Bends

Dumbbell Left Side Bends

30 seconds

Dumbbell Right Side Bends

Dumbbell Right Side Bends

30 seconds

Set 3: 1 round

Alternating Hammer Curls

Alternating Hammer Curls

1 minute

30 seconds

Tricep Extensions

Tricep Extensions

30 seconds

30 seconds

Dumbbell Bench Press

Dumbbell Bench Press

1 minute

30 seconds

Dumbbell Left Side Bends

Dumbbell Left Side Bends

30 seconds

Dumbbell Right Side Bends

Dumbbell Right Side Bends

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Training Workout EMOM

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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