Unlock Arm Gains: Crush Your Chest & Triceps in 15 Mins

This is a quick, effective arm workout! We’re tackling six circuits, each with three exercises using dumbbells and body weight.

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The routine: first exercise for 40 seconds, rest for 20; second exercise for 30 seconds, rest for 20; then a bodyweight push-up for 20 seconds, followed by a 20-second rest. We’ll repeat this format with new exercises in each circuit, focusing on your chest and triceps. Let’s dive in and make those arm gains!

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⏱️ Duration: 15 Minutes
🏋️ Equipment: Two sets of dumbbells (I'm using 30 & 20 lbs / 14 & 9 kg dumbbells) and a mat.
⏱️ Intervals: First set: 40 seconds work, 20 seconds rest; repeat exercise a 2nd time: 30 seconds work, 20 seconds rest; finish the round with push ups: 20 seconds work, 20 seconds rest.

Exercises for this 15 minute Chest & Triceps Workout with Dumbbells:

Dumbbell Chest Press - 40 sec
Dumbbell Chest Press - 30 sec
Standard Push Ups - 20 sec

Dumbbell Chest Flyes - 40 sec
Dumbbell Chest Flyes - 30 sec
Wide Push Ups - 20 sec

Dumbbell Skull Crushers - 40 sec
Dumbbell Skull Crushers - 30 sec
Skull Crusher Push Ups - 20 sec

Narrow Chest Press - 40 sec
Narrow Chest Press - 30 sec
Diamond Push Ups - 20 sec

Overhead Extensions - 40 sec
Overhead Extensions - 30 sec
Narrow Push Ups - 20 sec

Standing Dumbbell Low Flyes - 40 sec
Standing Dumbbell Low Flyes - 30 sec
Archer Push Ups - 20 sec

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!