Arms

Beginner Duration 25 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench, Box or Step

Added By Ronald Polk

Exercises

Set 1: 1 round

Alternating Hammer Curls

45 seconds

Dumbbell Hammer Curl to Press

30 seconds

Rest

5 seconds

Dumbbell Chest Press

1 minute

Rest

30 seconds

Dumbbell Lateral Shoulder Raises

30 seconds

Rest

10 seconds

Alternating Bicep Curls

30 seconds

Rest

30 seconds

Dumbbell Upright Rows

30 seconds

Left Concentrated Bicep Curls

30 seconds

Right Concentrated Bicep Curls

30 seconds

Rest

30 seconds

Tricep Extensions

30 seconds

Alternating Bicep Curls

45 seconds

Rest

25 seconds

Right Dumbbell Woodchops

25 seconds

Left Dumbbell Woodchops

25 seconds

Rest

20 seconds

Dumbbell Bench Step Ups

1 minute

Dumbbell Squats

30 seconds

Rest

15 seconds

Bench Dumbbell Tricep Pull Overs

30 seconds

Bench Skull Crusher

30 seconds

Rest

30 seconds

Set 2: 1 round

Alternating Hammer Curls

45 seconds

Dumbbell Hammer Curl to Press

30 seconds

Rest

5 seconds

Dumbbell Chest Press

1 minute

Rest

30 seconds

Dumbbell Lateral Shoulder Raises

30 seconds

Rest

10 seconds

Alternating Bicep Curls

30 seconds

Rest

30 seconds

Dumbbell Upright Rows

30 seconds

Left Concentrated Bicep Curls

30 seconds

Right Concentrated Bicep Curls

30 seconds

Rest

30 seconds

Tricep Extensions

30 seconds

Alternating Bicep Curls

45 seconds

Rest

25 seconds

Right Dumbbell Woodchops

25 seconds

Left Dumbbell Woodchops

25 seconds

Rest

20 seconds

Dumbbell Bench Step Ups

1 minute

Dumbbell Squats

30 seconds

Rest

15 seconds

Bench Dumbbell Tricep Pull Overs

30 seconds

Bench Skull Crusher

30 seconds

Related Workouts

Arms

8 mins 50 secs, Beginner

Arms B

50 minutes, Moderate

Basic Arms

33 mins 46 secs, Moderate

Arms 1 Strength

50 minutes, Moderate

Arms 1

50 minutes,

Arms

47 mins 15 secs, Moderate

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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