30 Min TOTAL ARM WORKOUT WITH DUMBBELLS (Biceps, Triceps + Shoulders)
This arm workout with dumbbells focuses on strengthening and toning your biceps, triceps and shoulders. With 30 minutes of nothing but arm exercises to test your endurance and arm strength, this workout will give your arms the pump they need!
Repeat this workout weekly, increasing the weight of your dumbbells slightly, for more muscle growth. Workout details below.
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WORKOUT DETAILS
⏱️ Duration: 30 Minutes
🏋️ Equipment: Multiple sets of dumbbells (I'm using 10lb - 30lb dumbbells - see exercises below for specific weight recommendations), and a mat.
⏱️ Intervals: 40 Seconds Work, 20 Seconds Rest
The exercises for this arm workout at home are listed below:
00:00 Get Ready!
00:20 - Alternating ISO Curls (25lbs)
01:20 - Tricep Kickbacks (15lbs)
02:20 - Alternating Shoulder Press (25lbs)
03:20 - Alternating ISO Curls (25lbs)
04:20 - Tricep Kickbacks (15lbs)
05:20 - Alternating Shoulder Press (25lbs)
06:20 - Alternating Hammer Curls (25lbs)
07:20 - Overhead Tricep Extensions (25lbs)
08:20 - Alternating Lateral to Front Raises (15lbs)
09:20 - Alternating Hammer Curls (25lbs)
10:20 - Overhead Tricep Extensions (25lbs)
11:20 - Alternating Lateral to Front Raises (15lbs)
12:20 - 1-1/2 Curls (25lbs)
13:20 - Tricep Dips
14:20 - Arnold Press (25lbs)
15:20 - 1-1/2 Curls (25lbs)
16:20 - Tricep Dips
17:20 - Arnold Press (25lbs)
18:20 - Wide + Narrow Hammer Curls (25lbs)
19:20 - Skullcrushers (25lbs)
20:20 - Upright Rows (25lbs)
21:20 - Wide + Narrow Hammer Curls (25lbs)
22:20 - Skullcrushers (25lbs)
23:20 - Upright Rows (25lbs)
24:20 - Alternating Cross Body Curls (25lbs)
25:20 - Dumbbell Push Ups
26:20 - External Rotation + Shoulder Press (10lbs)
27:20 - Alternating Cross Body Curls (25lbs)
28:20 - Dumbbell Push Ups
29:20 - External Rotation + Shoulder Press (10lbs)
FINISHER - 30 seconds each, no rest between exercises
30:20 - Upper/lower pause curls (20lbs)
30:50 - Diamond push ups (bodyweight)
31:20 - Sitting press (20lbs)
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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!