Bulletproof

Intense Duration 47 minutes

Target Areas: Arms

Equipment: Dumbbells

Biceps and Triceps.

Exercises

Set 1: 1 round

Right Concentrated Bicep Curls

1 minute

Rest

25 seconds

Left Concentrated Bicep Curls

1 minute

Rest

25 seconds

Chair Tricep Dips

1 minute

Rest

25 seconds

Cable Tricep Push Down

1 minute

Rest

25 seconds

Cable Tricep Push Down

1 minute

Rest

45 seconds

Set 2: 1 round

Alternating Hammer Curls

1 minute

Transition

1 minute

Alternating Incline Dumbbell Curl

1 minute

Rest

30 seconds

Alternating Incline Dumbbell Curl

1 minute

Rest

30 seconds

Tricep Extensions

1 minute

Rest

25 seconds

Tricep Extensions

1 minute

Rest

45 seconds

Set 3: 1 round

Preacher Hammer Dumbbell Curl

1 minute

Rest

45 seconds

Preacher Hammer Dumbbell Curl

1 minute

Transition

1 minute

Close Grip Bench Presses

2 minutes

Rest

45 seconds

Chair Tricep Dips

1 minute

Rest

45 seconds

Set 4: 3 rounds

Right Arm Dumbbell Preacher Curl

1 minute

Rest

45 seconds

Left Arm Dumbbell Preacher Curl

1 minute

Rest

45 seconds

Set 5: 2 rounds

Barbell Preacher Curl

1 minute

Set 6: 1 round

Chair Tricep Dips

1 minute

Rest

25 seconds

Chair Tricep Dips

1 minute

Rest

25 seconds

Tricep Extensions

1 minute

Rest

25 seconds

Tricep Extensions

1 minute

Rest

25 seconds

Cable Tricep Push Down

1 minute

Rest

25 seconds

Tricep Kickbacks

1 minute

Rest

25 seconds

Cable Tricep Push Down

1 minute

Rest

25 seconds

Tricep Kickbacks

1 minute

Related Workouts

Glutes & Legs Giant Set Workout | 40 Minutes of Pure Gains!

41 mins 36 secs, Intense

Correctional Officer (Man)

1 hr 38 mins 45 secs, Intense

Dumbbell Back and Biceps AMRAP with Oblique Challenges!

42 mins 23 secs, Moderate

Full Body Balance and Burnout Challenge Workout!

43 mins 43 secs, Intense

35 Min Intense Cardio HIIT Workout For Fat Burn - Full Body Workout At Home (No Equipment)

35 mins 51 secs, Intense

30 Min FULL BODY STRENGTH CARDIO HIIT Workout (No Equipment, No Repeat)

37 mins 12 secs, Moderate

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.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

35 mins 38 secs, Moderate

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)

37 mins 57 secs, Moderate

1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]

48 mins 31 secs, Moderate

20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home

23 mins 1 sec, Intense

TOTAL BODY HIIT // HOME DUMBBELL WORKOUT

39 mins 23 secs, Moderate

Walking Cardio & Strength Workout // Low Impact & to the Beat!

33 mins 51 secs, Beginner

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

Log Workout

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