Intense Workout

Arms

Intense Duration 27 minutes

Target Areas: Shoulders, Arms

Equipment: Dumbbells, Bench, Stability Ball

Added By Julia Hornyak

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts Bench Workouts Exercise Ball Workouts

Exercises

Set 1: 2 rounds

Dumbbell Deadlifts

Dumbbell Deadlifts

40 seconds

Overhead Presses

Overhead Presses

35 seconds

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

30 seconds

Alternating Bent Over Rows

Alternating Bent Over Rows

35 seconds

Set 2: 2 rounds

40 seconds

Tricep Extensions

Tricep Extensions

40 seconds

Tricep Push-Ups

Tricep Push-Ups

30 seconds

Kneeling Right Arm Rows

Kneeling Right Arm Rows

30 seconds

Kneeling Left Arm Rows

Kneeling Left Arm Rows

30 seconds

Tricep Kickbacks

Tricep Kickbacks

30 seconds

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

30 seconds

Set 3: 2 rounds

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

Dumbbell Front Raises

Dumbbell Front Raises

35 seconds

Bench Dumbbell Fly

Bench Dumbbell Fly

35 seconds

Dumbbell Bench Press

Dumbbell Bench Press

40 seconds

40 seconds

Set 4: 2 rounds

Plank with Toe Taps

Plank with Toe Taps

30 seconds

Alternating Side Planks

Alternating Side Planks

35 seconds

Plank with Arm Lifts

Plank with Arm Lifts

30 seconds

Side to Side Elbow Plank on Ball

Side to Side Elbow Plank on Ball

30 seconds

Spiderman Push-Ups

Spiderman Push-Ups

30 seconds

Mountain Climbers

Mountain Climbers

30 seconds

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.

Workouts with the same Equipment

Chest, Triceps, Shoulders, Post VIP, Month 6

Chest, Triceps, Shoulders, Post VIP, Month 6

29 mins 7 secs, Moderate

30 Min chest And Triceps, Post VIP,

30 Min chest And Triceps, Post VIP,

1 hr 42 mins 6 secs, Moderate

Chest And Triceps, post VIP, Month 4

Chest And Triceps, post VIP, Month 4

2 hrs 16 mins 8 secs, Moderate

Pull Day With Abs

Pull Day With Abs

20 minutes, Moderate

CHEST/TRICEPS - ALL DUMBBELLS & DIRTY NASTY

CHEST/TRICEPS - ALL DUMBBELLS & DIRTY NASTY

35 mins 8 secs, Moderate

ARMS/ABS – ALL DUMBBELLS & DIRTY NASTY SET

ARMS/ABS – ALL DUMBBELLS & DIRTY NASTY SET

1 hr 9 mins 53 secs, Moderate

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

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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