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Light Dumbbell Arms Workout with some Core

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
84 minutes/day
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
Bodyweight, Dumbbell
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
Description

This is a workout you can do with light dumbbells to blast your arms. Some core exercises at the end help to balance out the rest of the workout.

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Day 1

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Circuit
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
1A. Twisting Standing Dumbbell Biceps Curl
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
1B. Alternate Hammer Curl
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Dumbbell Biceps Curl with Static Hold demonstrationPlay Dumbbell Biceps Curl with Static Hold demonstration
1C. Dumbbell Biceps Curl with Static Hold
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Hammer Curl Across The Body AKA Pinwheel Curls demonstrationPlay Hammer Curl Across The Body AKA Pinwheel Curls demonstration
1D. Hammer Curl Across The Body AKA Pinwheel Curls
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Circuit
Bent Over Dumbbell Tricep Kickback▶
2A. Bent Over Dumbbell Tricep Kickback
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
One Arm Standing Dumbbell Extension▶
2B. One Arm Standing Dumbbell Extension
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
2C. Dumbbell Floor Press
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Push-Ups - Close Triceps Position demonstrationPlay Push-Ups - Close Triceps Position demonstration
2D. Push-Ups - Close Triceps Position
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Circuit
Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
3A. Running Man Sit Up
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Dumbbell Russian Twist (on Floor) demonstrationPlay Dumbbell Russian Twist (on Floor) demonstration
3B. Dumbbell Russian Twist (on Floor)
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Dumbbell V-Crunch▶
3C. Dumbbell V-Crunch
4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Spiderman Plank demonstrationPlay Spiderman Plank demonstration
3D. Spiderman Plank
4 sets, 30s, (rest 30s)
Show Alternative Exercises

Date Created: 6/30/2020, UTC


Last Updated: 8/17/2020, UTC

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