Intense Workout

ArmAttack

Intense Duration 22 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell

Added By Mathilde Eve

Tags

Home Gym Workouts Arm Workouts Dumbbell Workouts

Exercises

Set 1: 2 rounds

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

30 seconds

15 seconds

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

45 seconds

20 seconds

1 minute

Dumbbell Chest Press

Dumbbell Chest Press

1 minute

Tricep Kickbacks

Tricep Kickbacks

30 seconds

30 seconds

Set 2: 2 rounds

Dumbbell Renegade Rows

Dumbbell Renegade Rows

45 seconds

Tricep Extensions

Tricep Extensions

45 seconds

Left Dumbbell Woodchops

Left Dumbbell Woodchops

30 seconds

Right Dumbbell Woodchops

Right Dumbbell Woodchops

30 seconds

20 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

45 seconds

Tricep Extensions

Tricep Extensions

1 minute

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

30 seconds

Dumbbell Front Raises

Dumbbell Front Raises

30 seconds

30 seconds

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28 mins 45 secs, Intense

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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Do this workout in Workout Trainer

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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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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