Arms

Intense Duration 29 minutes

Equipment: Dumbbell, Bench

Added By Winona Lisann

Exercises

Set 1: 1 round

Warm-Up Walk

5 minutes

Set 2: 1 round

Alternating Bicep Curls

30 seconds

Dumbbell Lateral Shoulder Raises

30 seconds

Dumbbell Upright Rows

30 seconds

Overhead Press

30 seconds

Rest

1 minute

Set 3: 1 round

Alternating Bicep Curls

5 reps

Rest

1 minute

Alternating Bicep Curls

5 reps

Rest

45 seconds

Set 4: 1 round

Dumbbell Lateral Shoulder Raises

5 reps

Dumbbell Lateral Shoulder Raises

5 reps

Rest

1 minute

Dumbbell Lateral Shoulder Raises

5 reps

Dumbbell Lateral Shoulder Raises

5 reps

Rest

45 seconds

Set 5: 1 round

Dumbbell Upright Rows

5 reps

Rest

1 minute

Dumbbell Upright Rows

5 reps

Rest

45 seconds

Set 6: 1 round

5 reps

1 minute

5 reps

45 seconds

Set 7: 1 round

Kneeling Left Tricep Kickbacks

5 reps

Rest

20 seconds

Kneeling Right Tricep Kickbacks

5 reps

Rest

20 seconds

Kneeling Left Tricep Kickbacks

5 reps

Rest

20 seconds

Kneeling Right Tricep Kickbacks

5 reps

Rest

1 minute

Kneeling Left Arm Rows

5 reps

Rest

20 seconds

Kneeling Right Arm Rows

5 reps

Rest

20 seconds

Kneeling Left Arm Rows

5 reps

Rest

20 seconds

Kneeling Right Arm Rows

30 seconds

1 minute

5 reps

1 minute

5 reps

1 minute

Set 8: 1 round

5 reps

45 seconds

5 reps

45 seconds

Dumbbell Hammer Curl to Press

5 reps

Rest

45 seconds

Dumbbell Hammer Curl to Press

5 reps

Set 9: 1 round

Burpees

30 seconds

Related Workouts

Arms

8 mins 40 secs, Moderate

First

11 mins 8 secs,

Arms With Dumbbells

7 mins 55 secs, Moderate

Arms

35 mins 21 secs, Moderate

Arms Shoulders

12 mins 4 secs, Moderate

Arms

12 mins 40 secs, Moderate

Top Choice for this Workout

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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