Arms

Duration 17 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench

Added By Carrie Robb

Exercises

Set 1: 1 round

Alternating Bent Over Rows

20 reps

Basketball Shots

20 reps

Bench Dips

20 reps

Bench Skull Crusher

20 reps

Cross Body Hammer Curl

20 reps

Dumbbell Chest Press

20 reps

Dumbbell Hammer Curl to Press

20 reps

Rest

30 seconds

Set 2: 1 round

Alternating Bent Over Rows

15 reps

Basketball Shots

15 reps

Bench Dips

15 reps

Bench Skull Crusher

15 reps

Cross Body Hammer Curl

15 reps

Dumbbell Chest Press

15 reps

Dumbbell Hammer Curl to Press

15 reps

Rest

30 seconds

Set 3: 1 round

Alternating Bent Over Rows

10 reps

Basketball Shots

10 reps

Bench Dips

10 reps

Bench Skull Crusher

10 reps

Cross Body Hammer Curl

10 reps

Dumbbell Chest Press

10 reps

Dumbbell Hammer Curl to Press

10 reps

Rest

30 seconds

Set 4: 1 round

Alternating Bent Over Rows

5 reps

Basketball Shots

5 reps

Bench Dips

5 reps

Bench Skull Crusher

5 reps

Cross Body Hammer Curl

5 reps

Dumbbell Chest Press

5 reps

Dumbbell Hammer Curl to Press

5 reps

Rest

30 seconds

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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